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Ate 850 calories at work today with an extra Quest bar thrown in for good measure. Came home and weighed 210.2 before dinner. Walked seven miles and over 10,000 steps at work, so let's see how I feel about treadmill action tonight. I did weight lifting and 30 minutes of HIIT treadmill before midnight last night. Will do a 16:8 fast and a large workout at noon tomorrow to get into the 200s.
Here are the 11/21/14 Tanita numbers (pre-dinner):
Weight - 210.2
Goal Weight (10% BF) - 196.7 (should be 190, so 6.7 pounds of extra water)
Total body fat % - 15.8
Total body fat lbs. - 33.2
Total body water % - 61.1
Visceral fat rating - 9
Muscle mass lbs. - 168.4
Physique rating - 6
Bone mass lbs. - 8.6
Daily calories: 4149 (RDI 2331)
Metabolic age - 23
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: 57 fat, 106 carbs, 174 protein, 46 fiber, 2439 sodium, 1595 cals (2930 used, 1335 deficit)
Running avg: 76 fat, 172 carbs, 143 protein, 2033 cals (2700 used, 667 deficit)
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95.3 kg
Lost so far: 52.1 kg.
Still to go: 2.4 kg.
Diet followed: 100%.
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View Diet Calendar, 21 November 2014:
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1595 kcal
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Fat: 57.12g | Prot: 174.30g | Carbs: 106.35g.
Lunch: Organic Black Cumin Seeds, Quest Double Chocolate Chunk, Quaker 100% Whole Grain Oatmeal, Monster Beverage Zero Ultra, lucerne LUCERNE COTTAGE no salt, Bob's Red Mill Chia Seed, Now Real Food Golden Flax Seeds, Blue Diamond Oven Roasted Almonds 100 Calorie Pack. Dinner: Bob's Red Mill Whole Ground Flaxseed Meal, Kraft Balsamic Vinaigrette Lite, Roasted Broiled or Baked Chicken Breast (Skin Not Eaten), Lettuce Salad with Assorted Vegetables, Healthworks Goji Berries, Organic Black Cumin Seeds. Snacks/Other: Betty Crocker Banana Bread, Red Lobster Single Malt Scotches, 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...
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Losing 0.2 kg a Week
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