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Woke at 214.6, up .8 from yesterday. Targeting 1825 again today. UPDATE: So I kill myself at lunch yesterday to do the right thing and today one of our vendors sent a Mardi Gras King Cake as a gift. I shared it through several staff meetings but did have two pieces. The FS count for those was quite high so I'm hoping I overestimated. Offset it with a chicken breast and salad/no dressing for lunch, so I still have 300 calories for tonight. Going to have to do a full workout to burn off the water! UPDATE 2: Came home at 214.6, so the King Cake didn’t hurt too much. Did 30 minutes of HIIT treadmill to make my Fitbit minimums of 10K steps and six miles. Got a weigh in of 213.4. Ate a chicken breast to stay under my 1825 calorie target. Working from home tomorrow so will do full hour treadmill workout at some point.
2/04/16 Tanita Numbers (after 30 minutes HIIT treadmill):
Weight - 213.4 (est. goal at 10% BF - 183.0) - 30.4 lbs. to lose
Total body fat % - 15.4 (goal is 10% BF) - +5.4%
Total body fat lbs. - 33.0 (est. goal at 10% BF - 18.3) - +14.7 lbs.
Total body water % - 59.4 (balance is 62.5%) - 3.1% dehydrated
Muscle mass lbs. - 171.8 (est. goal at 10% BF - 156.7) - +15.1 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 - 2345 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded) (updated for February):
Targets: 60 fat, 80 net carb, 240 prot, 40 fib, 1500 sod, 1825 cals
Ate: 65 fat, 131 net carb, 161 prot, 26 fib, 1766 sod, 1822 cals (3771 used, 1949 deficit)
Running avg: 61 fat, 109 carb, 195 prot, 1823 cals (3438 used, 1615 deficit)
View Diet Calendar, 04 February 2016:
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1822 kcal
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Fat: 65.34g | Prot: 161.39g | Carbs: 156.12g.
Breakfast: Cacoa Nibs, Dannon Light & Fit Greek Yogurt - Cherry, Now Real Food Golden Flax Seeds, EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: King Cake, Lettuce Salad with Assorted Vegetables, Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate, Roasted Broiled or Baked Chicken Breast (Skin Not Eaten), Quest Cookies & Cream Protein Bar. Dinner: Chicken Breast (Skin Not Eaten). Snacks/Other: 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...
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