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Woke at 218.2, down 4.0 from yesterday. Extreme calorie deficit of 2306 yesterday put me back on goal for the month. Came home at 217.8, down 4.2 from yesterday. Had to bring work home again and didn’t finish until after midnight, so no workout. Would have lost another 3-4 pounds. However, did burn over 2900 calories and had a 981 calorie deficit. Dentist and doctor tomorrow. Interested to see how everything looks after my physical. I have a list of questions to ask and items to mention!
11/05/15 Tanita Numbers (pre-dinner, no workout):
Weight - 217.8 (est. goal at 10% BF - 183.0) - 34.8 lbs. to lose
Total body fat % - 15.4 (goal is 10% BF) - +5.4%
Total body fat lbs. - 33.6 (est. goal at 10% BF - 18.3) - +15.3 lbs.
Total body water % - 61.0 (balance is 62.5%) - 1.5% dehydrated
Muscle mass lbs. - 175.2 (est. goal at 10% BF - 156.7) - +18.5 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 9.0 (est. goal at 10% BF - 8.0) - +1.0 (water)
RDI 2415 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded):
Targets: 75 fat, 125 carbs, 195 protein, 40 fiber, 1500 sodium, 1955 calories
Ate: 110 fat, 45 carb, 207 prot, 17 fib, 5004 sod, 1968 cals (2949 used, 981 deficit)
Running avg: 110 fat, 144 carb, 166 prot, 2210 cals (3215 used, 1005 deficit)
View Diet Calendar, 05 November 2015:
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1968 kcal
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Fat: 109.81g | Prot: 207.13g | Carbs: 45.26g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Quest Cookies & Cream Protein Bar, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Emerald Cocoa Roast Almonds 100 Calorie Pack, Body Fortress Super Advanced Whey Isolate Chocolate. Dinner: Lucerne Sliced Provolone Cheese, Meatballs with Sauce (Mixture). Snacks/Other: Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg. more...
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