|
Woke at 213.0, down 1.0 from yesterday. Targeting 1900-2300 calories today, depending on calorie burn. UPDATE: Came in the door at 211.8, same as last night’s post-workout weight. Only slept three hours last night so not going to work out tonight. Time for some sleep instead. Ate 2050 calories to stay within my new target intake per today’s calorie burn.
12/15/15 Tanita Numbers (pre-dinner, no workout tonight):
Weight - 211.8 (est. goal at 10% BF - 183.0) - 28.8 lbs. to lose
Total body fat % - 15.3 (goal is 10% BF) - +5.3%
Total body fat lbs. - 32.4 (est. goal at 10% BF - 18.3) - +14.1 lbs.
Total body water % - 60.2 (balance is 62.5%) - 2.3% dehydrated
Muscle mass lbs. - 170.8 (est. goal at 10% BF - 156.7) - +14.1 lbs. (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 (water)
RDI 2334 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 19
Today's Macros (in grams, rounded) (new adjusted macros for December):
Targets: 50 fat, 150 carb, 240 prot, 50 fib, 1500 sod, 2010 cals (2042 based on burn)
Ate: 76 fat, 118 carb, 244 prot, 53 fib, 1456 sod, 2051 cals (3332 used, 1281 deficit)
Running avg: 86 fat, 149 carb, 203 prot, 2170 cals (3544 used, 1374 deficit)
View Diet Calendar, 15 December 2015:
|
2051 kcal
|
Fat: 75.98g | Prot: 244.27g | Carbs: 118.41g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Emerald Natural Walnuts & Almonds 100 Calorie Pack, Quest Chocolate Chip Cookie Dough Protein Bar, Triquetra Health Organic Spirulina, Amazing Grass Green SuperFood Drink Powder, Now Real Food Golden Flax Seeds, Bob's Red Mill Chia Seed, Organic Black Cumin Seeds, Healthworks Cacoa Nibs, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Emerald Dry Roasted Almonds 100 Calorie Pack, Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate. Dinner: Great Value In The Bag Steamable Vegetables - Broccoli & Cauliflower, Shadybrook Farms Boneless Turkey Breast Chops. Snacks/Other: Brazil Nuts, Trader Joe's Organic Raw Honey, Vitafusion Fiber Well Gummies, So Delicious Coconut Milk Unsweetened, Safeway Organic Whole Strawberries Frozen, Bluebonnet Whey Protein Isolate - French Vanilla, Spinach, 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...
|
|