|
Woke at 224.2, up 2.2 from yesterday but that shows the bread and dessert I had while eating out last night. Back on track today with about 1200-1500 intake and a workout later. UPDATE: Had pretty good walking at work today so only needed 38 minutes of HIIT treadmill tonight to exceed my Fitbit daily minimums of 6 miles, 10K steps, 3000 calories, and 65 active minutes. Got a 221.8 weigh in afterward. Only four hours of sleep last night so going to try to get a solid seven tonight.
1/06/16 Tanita Numbers (after dinner, after 38 minutes HIIT treadmill):
Weight - 221.8 (est. goal at 10% BF - 183.0) - 38.8 lbs. to lose
Total body fat % - 15.6 (goal is 10% BF) - +5.6%
Total body fat lbs. - 34.7 (est. goal at 10% BF - 18.3) - +16.4 lbs.
Total body water % - 59.1 (balance is 62.5%) - 3.4% dehydrated
Muscle mass lbs. - 178.1 (est. goal at 10% BF - 156.7) - +21.4 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)
2428 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 19
Today's Macros (in grams, rounded) (updated for January):
Targets: 70 fat, 70 carb, 260 prot, 50 fib, 1500 sod, 1950 cals (1997 based on burn)
Ate: 56 fat, 69 carb, 200 prot, 17 fib, 1759 sod, 1524 cals (3556 used, 2032 deficit)
Running avg: 86 fat, 175 carb, 149 prot, 2171 cals (3211 used, 1040 deficit)
View Diet Calendar, 06 January 2016:
|
1524 kcal
|
Fat: 56.16g | Prot: 200.18g | Carbs: 68.75g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Quest Peanut Butter Supreme, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Emerald Natural Walnuts & Almonds 100 Calorie Pack, Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate. Dinner: Kozlowski Farms Five Pepper Preserve, Chicken Breast (Skin Not Eaten), Safeway Hickory Smoke Barbecue Sauce. Snacks/Other: Ghirardelli Intense Dark Midnight Reverie, Vitamin D3 5000 IU, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Now Magnesium Citrate, Swanson Apple Cider Vinegar Capsules, Nature Made Super B-Complex. more...
|
|