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Woke at 206.2 today, which did not thrill me after waking at 206.0 yesterday and killing myself to get to 202.0 pre-dinner. Did not eat that much or that badly yesterday. Targeting about 200 fewer calories per day on average this month than last. That should have the desired effect without taking me too low. Targeting 1983 calories today. Too busy working to get on the treadmill.
Did a quick 20 minute light treadmill before dinner and another hour after the radio show. Did not do HIIT, just 3mph on a 10 degree grade. Burned 860 calories overall to get my 1000 calorie deficit. Weighed in after dinner, so the pounds were up but the water and fat percentages were back in line.
2/02/15 Tanita Numbers (post dinner, post treadmill):
Weight - 207.6 (est. goal at 10% BF - 180.0) - 27.6 lbs. to lose
Total body fat % - 15.1 (goal is 10% BF) - 5.1 % to lose
Total body fat lbs. - 31.4 (est. goal at 10% BF - 18.0) - 13.4 lbs. to lose
Total body water % - 62.2 (goal is 62-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 167.6 (est. goal at 10% BF - 154.0) - 13.6 lbs. extra water
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - .6 lbs. extra water
Daily calories - 4122 (RDI 2316)
Metabolic age - 21
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 70 fat, 178 carbs, 160 protein, 40 fiber, <1500 sodium, 1983 cals
Ate: 86 fat, 100 carb, 213 prot, 28 fib, 2068 sod, 1976 cals (3094 used, 1118 deficit)
Running avg: 79 fat, 114 carb, 215 prot, 2020 cals (3092 used, 1072 deficit)
View Diet Calendar, 02 February 2015:
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1976 kcal
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Fat: 86.32g | Prot: 212.61g | Carbs: 99.77g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Jif Natural Crunchy Peanut Butter, Celery, Activia Light Strawberry Greek Yogurt, Brazil Nuts, Figs, Lucerne Low Moisture Part-Skim Mozzarella String Cheese, 100% Whole Grain Oatmeal, Super Advanced Whey Isolate - Vanilla Creme, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Bob's Red Mill Flaxseed Meal, Bob's Red Mill Chia Seed, Organic Black Cumin Seeds. Dinner: Chicken Breast (Skin Not Eaten). Snacks/Other: Activia Light & Fit Greek - Strawberry (Dannon), Date, Swanson Apple Cider Vinegar Capsules, Nature Made Fish Oil 1000 mg, Nature Made Magnesium Citrate, centrum silver multivitamin. more...
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