|
Ate 715 calories at work to get a pre-dinner weigh in of 211.2. Body fat down to 15.0. Ended the day at 1288 calories. Lots of carbs, but all complex. Will grab some weight lifting and 30 minutes of HIIT tonight.
Here are the 11/20/14 Tanita numbers (pre-dinner, pre-workout):
Weight - 211.2
Goal Weight (10% BF) - 199.6 (should be 190, so 9.6 pounds of extra water)
Total body fat % - 15.0
Total body fat lbs. - 31.6
Total body water % - 62.7
Visceral fat rating - 9
Muscle mass lbs. - 170.8
Physique rating - 6
Bone mass lbs. - 8.8
Daily calories: 4207 (RDI 2363)
Metabolic age - 20
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: 46 fat, 121 carbs, 116 protein, 41 fiber, 1212 sodium, 1288 cals (2729 used, 1441 deficit)
Running avg: 77 fat, 176 carbs, 142 protein, 2053 cals (2689 used, 636 deficit)
View Diet Calendar, 20 November 2014:
|
1296 kcal
|
Fat: 45.67g | Prot: 115.76g | Carbs: 120.77g.
Lunch: Monster Beverage Ultra Blue, Blue Diamond Oven Roasted Almonds 100 Calorie Pack, Healthworks Cacoa Nibs, Now Real Food Golden Flax Seeds, Bob's Red Mill Chia Seed, lucerne LUCERNE COTTAGE no salt. Dinner: Organic Black Cumin Seeds, Healthworks Goji Berries, Celsius Wild Berry Soda, Celsius Peach Mango Green Tea, Lettuce Salad with Assorted Vegetables, Bob's Red Mill Whole Ground Flaxseed Meal, Onions, Bolthouse Farms Vinaigrette - Raspberry Merlot, Panera panera bread Poppy seed dressing, Trader Joe's Steamed and Peeled Baby Beets. Snacks/Other: Body Fortress Super Advanced Whey Isolate Chocolate, Trader Joe's Raw Almonds, Swanson Apple Cider Vinegar Capsules, Nature Made Fish Oil 1000 mg, Nature Made Magnesium Citrate, One A Day Men's Health Formula Multivitamin Supplement. more...
|
|