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Woke at 214.8, the same as yesterday. Had a few drinks and some post-midnight snacking last night. All was recorded on today's log. So dinner will be a piece of chicken and maybe a salad. Otherwise, the day is set already. Targeting 1665 calories again. UPDATE 1: Went out to a lunch meeting, so ate a steak salad and a little piece of bread. UPDATE 2: Second surprise of the day. Did a happy hour and missed my bus by a few minutes. My son came to pick me up at the metro station and we went out to eat on our way home. So add an Italian dinner with all the trimmings to the mix… Although I burned 3000 plus calories again, I now have a 456 calorie surplus instead of a planned 1300 calorie deficit! Guess that’s called an inadvertent carb refeeding day!
11/19/15 Tanita Numbers (after dinner and snacks, no workout):
Weight - 218.8 (est. goal at 10% BF - 183.0) - 35.8 lbs. to lose
Total body fat % - 15.5 (goal is 10% BF) - +5.5%
Total body fat lbs. - 33.9 (est. goal at 10% BF - 18.3) - +15.6 lbs.
Total body water % - 61.5 (balance is 62.5%) - 1.0% dehydrated
Muscle mass lbs. - 175.9 (est. goal at 10% BF - 156.7) - +19.2 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 2436 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded) (new adjusted macros for second half of month):
Targets: 65 fat, 105 carbs, 165 protein, 34 fiber, 1275 sodium, 1665 calories
Ate: 139 fat, 302 carb, 135 prot, 55 fib, 3427 sod, 3531 cals (3075 used, 456 surplus)
Running avg: 98 fat, 153 carb, 173 prot, 2220 cals (3175 used, 955 deficit)
View Diet Calendar, 19 November 2015:
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3531 kcal
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Fat: 138.96g | Prot: 134.64g | Carbs: 301.71g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Butter, Italian Bread, Tender Greens Flat Iron Steak Salad, Emerald Natural Walnuts & Almonds 100 Calorie Pack, Quest Chocolate Brownie Bar. Dinner: Red Lobster Single Malt Scotches, Lagunitas Lagunitas IPA, Meatless Spaghetti with Tomato Sauce, Jon Donaire Heavenly Chocolate Cheesecake, Pinot Noir Wine, Italian Salad Dressing, Lettuce Salad with Tomato, Butter, Italian Bread, Veal Parmigiana. Snacks/Other: Fiber One 90 Calorie Brownies - Mint Fudge, Kind Fruit & Nut Dark Chocolate Cherry Cashew Bar, Post Honey-Comb Cereal, Vodka, Red Lobster Single Malt Scotches, Kellogg's Special K Protein Cinnamon Brown Sugar Crunch, Healthworks Cacoa Nibs, Lucerne Whipped Cream Cheese Spread, Smucker's Sugar Free Strawberry Jam, Smucker's Sugar Free Apricot Preserves, Jif Natural Crunchy Peanut Butter, Vitamin D3 5000 IU, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg, Nature Made Super B-Complex. more...
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