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Recovery day after a fun night out and some drinks at home afterwards. Slept in but no workout today. Weight up three pounds from yesterday’s new low, but no doubt lots of water involved. Back on track tomorrow. Adjusted my goal weight and body mass numbers after I exceeded them when I hit the new low yesterday.
3/22/15 Tanita Numbers (post 18 hour fast, no workout):
Weight - 196.8 (est. goal at 10% BF - 184.0) - 12.8 lbs. to lose
Total body fat % - 16.0 (goal is 10% BF) - +6.0% (adjusted - 14.6 / +4.6)
Total body fat lbs. - 31.6 (est. goal at 10% BF - 18.4) - +13.2 lbs. (adjusted - 28.7 / +10.3)
Total body water % - 59.7 (balance is 62.5%) - 2.8% dehydrated
Muscle mass lbs. - 157.2 (est. goal at 10% BF - 157.6) - Goal met (adjusted - 159.9 / +2.3)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.2 (est. goal at 10% BF - 8.0) - .2 lbs. to lose
RDI 2161 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 25
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 69 fat, 185 carbs, 157 protein, 39 fiber, <1500 sodium, 1989 cals
Ate: 72 fat, 161 carb, 152 prot, 57 fib, 2179 sod, 1779 cals (2253 used, 474 deficit)
Running avg: 78 fat, 150 carb, 180 prot, 2001 cals (3148 used, 1147 deficit)
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1779 kcal
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Fat: 72.17g | Prot: 152.44g | Carbs: 160.71g.
Dinner: dannon Light & Fit Greek Yogurt, Zevia Cream Soda, Brazil Nuts, Cooked Sauerkraut, Pork Chops (Top Loin, Boneless). Snacks/Other: Ghirardelli Midnight Reverie Chocolate 86% Cacao, Figs, Health Warrior Chia Bar Acai Berry, Super Advanced Whey Isolate Chocolate, Black Cumin Seeds, Golden Flax Seeds, Chia Seed, Baby Spinach, Healthworks Cacoa Nibs, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Safeway Organic Whole Strawberries Frozen, Quest Chocolate Chip Cookie Dough Protein Bar, Date, Magnesium Citrate, Nature Made Fish Oil 1000 mg, centrum silver multivitamin. more...
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