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Woke up at 206.2 after hitting 202.2 before dinner the night before. Ate 830 calories at work but only walked three miles as I had meetings all day. Stayed late strategizing with my boss and didn't get home until 8pm. Pre-dinner weigh in was 206.0, which shows the extra 200 calories and lack of exercise during the day. Been getting five hours of sleep a night and since I got home so late, I am just eating and resting tonight. Ended up eating 2600 plus calories as I added an extra ‘healthy ice cream’ snack (plus all the chia, flax, cumin, etc. mixed in). Ate too many raw nuts, too. But although I'll eat about as much as I burned today, I'll still have an average deficit of more than 1000 calories a day. Will workout again Friday night and then my Saturday post 16:8 workout, which I hope will get me back in the 190s. Extra sodium from chicken.
1/15/15 Tanita Numbers (pre-dinner but after 8pm! Doing a no-workout rest night):
Weight - 206.0 (goal at 10% BF - 180.0) - 26.0 lbs. to lose
Total body fat % - 16.4 (goal is 10% BF) - 6.4 % to lose
Total body fat lbs. - 33.8 (goal at 10% BF - 18.0) - 15.8 lbs. to lose
Total body water % - 59.9 (goal is 60-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 163.8 (goal at 10% BF - 154.0) - 9.8 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: 4028 (RDI 2263)
Metabolic age - 25
If It Fits Your Macros numbers (macro numbers in grams, rounded):
Today targets: 70 fat, 77 carbs, 200 protein, 40 fiber, <1500 sodium, 1739 cals
Today ate: 112 fat, 231 carbs, 209 protein, 74 fiber, 2484 sodium, 2616 cals (2752 used, 136 deficit)
Running avg: 89 fat, 188 carbs, 179 protein, 2342 cals (3467 used, 1125 deficit)
View Diet Calendar, 15 January 2015:
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2616 kcal
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Fat: 112.35g | Prot: 209.19g | Carbs: 230.54g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Peanut Butter Choco Chip Protein Bar, Quest Coconut Cashew Bar, Blue Diamond Whole Natural Almonds 100 Calorie Packs. Dinner: Lucerne Low Moisture Part-Skim Mozzarella String Cheese, Kraft Balsamic Vinaigrette Lite, Green Giant Sugar Snap Peas, Celery, Broccoli, Baby Carrots, Pistachio Nuts, I Can't Believe It's Not Butter! Original Soft Spread, Tastefully Simple Sweet Pepper Jalapeno Jam, Arnold 100% Whole Grain Sandwich Thins, Chicken Breast (Skin Not Eaten). Snacks/Other: Date, Body Fortress Super Advanced Whey Isolate Chocolate, Brazil Nuts, Bob's Red Mill Organic 100% Whole Ground Golden Flaxseed Meal, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Bob's Red Mill Chia Seed, Organic Black Cumin Seeds, Safeway Frozen Blueberries, centrum silver multivitamin, Swanson Apple Cider Vinegar Capsules, Nature Made Fish Oil 1000 mg, Nature Made Magnesium Citrate. more...
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