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Waking weigh in of 199.0 was great. Did a picnic lunch at work today and ate two hamburgers, two hot dogs (including four buns), some baked beans, potato salad, and cole slaw. Totaled 2000 calories after lunch and then did eat a 700 calorie dinner. So nearly 2700 calories today but burned almost the same amount playing volleyball! Maintained more than an 800 calorie deficit on average for the month and was thrilled to hit 196.2 pounds yesterday.
Today, however... those carbs did their trick and I was up in weight before dinner. Probably will drop it this week, but then will grill out on Friday, July 4th, too. Will do steak and shrimp or something healthier then! (Maybe Kabobs)...
Here are the 6/30/14 Tanita Numbers (pre-dinner, did volleyball for a workout today):
Weight - 204.8
Goal Weight (10% BF) - 194.4
Total body fat % - 14.5
Total body fat lbs. - 29.8
Total body water % - 62.9
Visceral fat rating - 8
Muscle mass lbs. - 166.4
Physique rating - 6
Bone mass lbs. - 8.6
Daily calories: 4090 (RDI 2298)
Metabolic age - 20
If It Fits Your Macros numbers (macro numbers in grams, rounded):
Today targets: 80 fat, 20 carbs, 40-50 fiber, 200 protein, 1600 cals
Today 142 fat, 209 carbs, 25 fiber, 137 protein, 2697 cals (2688 used, 9 surplus)
Running avg: 65 fat, 135 carbs, 177 protein, 1867 cals (2682 used, 815 deficit)
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2697 kcal
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Fat: 141.78g | Prot: 136.69g | Carbs: 208.69g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Sweet Pickle Relish, Ketchup, Baked Beans, Potato Salad, Food Lion Homestyle Cole Slaw, Jason's Deli Tomato Slice, Great Value Sliced Mild Cheddar Cheese, Frankfurter or Hot Dog on Bun, Hamburger on Bun. Dinner: Pork Chops (Top Loin, Boneless) , Tomatoes, Oscar Mayer Deli Fresh Cajun Seasoned Shaved Chicken Breast. Snacks/Other: Coffee-Mate Sugar Free Hazelnut Liquid Coffee Creamer, Bell Plantation PB2 Chocolate Powdered Peanut Butter, Healthworks Cacoa Nibs, Walnuts, NOW Now Magnesium Citrate, One A Day One A Day One A Day Men's Health Formula Multivitamin Supplement, Member's Mark Member's Mark Member's Mark Omega 3 Fish Oil (1000 mg). more...
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2688 kcal
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Exercise:
Walking (exercise) - 3.5/mph - 1 hour and 52 minutes, Sleeping - 4 hours and 44 minutes, Resting - 17 hours and 24 minutes. more...
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