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Essentially duplicated my regimen from Saturday but I ate 2400 calories yesterday and sat like a slug through my 16:8 IF this morning. But at 11:30 I jumped on the treadmill and did a hard 60 minutes at 4mph/10 percent grade. Got a 203.2 weigh in and my belly hurts, if that means anything. Eating dinner out tonight after a concert Denise is in, but will not go crazy. Got about 2000 to burn and I just ate about 320.
Here are the 12/14/14 Tanita Numbers (post-16:8 IF, post 60 minute treadmill (4 mph at 10 percent grade):
Weight - 203.2 (goal at 10% BF - 180.0) - 23.2 lbs. to lose
Total body fat % - 16.4 (goal is 10% BF) - 6.4 % to lose
Total body fat lbs. - 33.2 (goal at 10% BF - 18.0) - 15.2 lbs. to lose
Total body water % - 59.6 (goal is 50-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 161.6 (goal at 10% BF - 154.0) - 7.6 lbs. extra water
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.4 (goal at 10% BF - 8.0) - .4 lbs. extra water
Daily calories: 3966 (RDI 2228)
Metabolic age - 25
Update: Back from Denise's concert. I think what may have happened is that I picked up a little something from one of the many kids I had on my lap yesterday as Santa. Headache, stomach ache, etc. Will get some extra sleep tonight to try to knock it out. I was craving comfort food after the show so we went to Carrabba's Italian Grille. Ate extra bread and olive oil but that was the only thing really off the chart. Will adjust tomorrow.
If It Fits Your Macros numbers (macro numbers in grams, rounded):
Daily targets: 70 fat, 68 carbs, 200 protein, 40 fiber, <1500 sodium, 1702 cals
Today ate: 110 fat, 286 carbs, 155 protein, 50 fiber, 2165 sodium, 2666 cals (3569 used, 903 deficit)
Running avg: 69 fat, 146 carbs, 192 protein, 1971 cals (3072 used, 1101 deficit)
View Diet Calendar, 14 December 2014:
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2666 kcal
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Fat: 109.68g | Prot: 154.62g | Carbs: 285.77g.
Lunch: Honey, Papa Steve's Wild Blueberry Almond Protein Bar, Activia Light Strawberry Greek Yogurt. Dinner: Olive Garden Berry Sangria (Pitcher), Bertolli Extra Virgin Olive Oil, Broccoli, Beef Tenderloin (Trimmed to 1/8" Fat), Carrabba's Italian Grill Crab Cakes, Carrabba's Italian Grill Soup Minestrone (Cup), Carrabba's Italian Grill Small Bread Loaf, Carrabba's Italian Grill House Salad with Light Balsamic Vinaigrette (Side), Sugar. Snacks/Other: Vitafusion Fiber Well Gummies, Edy's Outshine Fruit Bars - Black Cherry, 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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