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Had some business to conduct at happy hour, so ate dinner out and had several drinks. Got home at 10:30, so let’s call it a no workout day. Weight up due to lots of extra body water, but we’ll squeeze that out over the next few days. Early meetings again tomorrow will keep me from refrigeration, so more protein bars and almonds.
3/12/15 Tanita Numbers (post dinner and happy hour, no workout):
Weight - 201.4 (est. goal at 10% BF - 185.0) - 16.4 lbs. to lose
Total body fat % - 13.7 (goal is 10% BF) - +3.7 % (adjusted - 14.6 / +4.6)
Total body fat lbs. - 27.6 (est. goal at 10% BF - 18.5) - +9.1 lbs. (adjusted - 29.4 / +10.9)
Total body water % - 64.5 (62.5 reference point) / Visceral fat rating - 8 (goal is 7)
Muscle mass lbs. - 165.2 (est. goal at 10% BF - 158.5) - +6.7 lbs. (adjusted - 163.4 / +4.9)
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 - 4044 (RDI 2272) / Metabolic age - 18
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 69 fat, 185 carbs, 157 protein, 39 fiber, <1500 sodium, 1988 cals
Ate: 55 fat, 158 carb, 114 prot, 30 fib, 1870 sod, 2115 cals (2880 used, 765 deficit)
Running avg: 74 fat, 154 carb, 174 prot, 2000 cals (3169 used, 1169 deficit)
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2115 kcal
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Fat: 54.58g | Prot: 113.66g | Carbs: 157.61g.
Lunch: Starbucks Caffe Americano (Venti), Strawberry Cheesecake Protein Bar, Chocolate Deluxe High Protein Bar (Small), Super Advanced Whey Protein - Strawberry (42g), Whole Natural Almonds 100 Calorie Packs. Dinner: Vegetable Spring Roll, Shrimp Dumplings, Beef Meatballs. Snacks/Other: Beer, Whiskey, Magnesium Citrate, Magnesium Citrate, Nature Made Fish Oil 1000 mg, centrum silver multivitamin. more...
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