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Had a light day of eating at work (450 calories), but up .4 pounds from this morning with a 212.2 pre-dinner weigh in. Had a good dinner, but bought some Goji berries. Supposed to be a superfood, but high in calories and carbs. Ended up at 1135 calories today (225 were the berries). Added apple cider vinegar capsules and black cumin to my daily supplements. Usually don't work out after my radio show on Monday nights, but I took it easy on Sunday, so will do some weights and treadmill tonight before I have to weigh in tomorrow.
Here are the 11/17/14 Tanita numbers (pre-dinner, pre-workout):
Weight - 212.2
Goal Weight (10% BF) - 199.6 (should be 190, so 9.6 pounds of extra water)
Total body fat % - 15.4
Total body fat lbs. - 32.6
Total body water % - 62.0
Visceral fat rating - 9
Muscle mass lbs. - 170.8
Physique rating - 6
Bone mass lbs. - 8.8
Daily calories: 4210 (RDI 2365)
Metabolic age - 21
If It Fits Your Macros numbers (macro numbers in grams, rounded):
Daily targets: 70 fat, 68 carbs, 200 protein, 40 fiber, <2300 sodium, 1702 cals
Today ate: 33 fat, 125 carbs, 108 protein, 43 fiber, 948 sodium, 1135 cals (2817 used, 1682 deficit)
Running avg: 81 fat, 180 carbs, 144 protein, 2147 cals (2648 used, 501 deficit)
View Diet Calendar, 17 November 2014:
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1143 kcal
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Fat: 32.90g | Prot: 108.18g | Carbs: 125.28g.
Lunch: Pure Protein Chocolate Deluxe High Protein Bar (Small), Blue Diamond Whole Natural Almonds 100 Calorie Packs, Quest Coconut Cashew Bar. Dinner: dannon Light & Fit Greek Yogurt, Pork Chops (Top Loin, Boneless), Green String Beans. Snacks/Other: Organic Black Cumin Seeds, Swanson Apple Cider Vinegar Capsules, Healthworks Goji Berries, Nature Made Fish Oil 1000 mg, Nature Made Magnesium Citrate, One A Day Men's Health Formula Multivitamin Supplement. more...
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