|
Woke at 215.8, down .8 from yesterday. Ate 1458 calories and drank a lot of fluids yesterday. Targeting 1524 calories today to get back to my daily 1825 average after the weekend. UPDATE: Came home at 215.6, but had to do my radio show and then work until 11:50 pm. Did not get to work out, so that’s my low for the day. Did jump on the treadmill for those last 10 precious minutes of the day to hit 4 miles, 7K steps, and a 2740 calorie burn (which fit nicely with my 1540 eaten). Back on my calorie goal and tomorrow is another day (although back to back meetings will prevent a lot of walking).
2/08/16 Tanita Numbers (before dinner, no workout):
Weight - 215.6 (est. goal at 10% BF - 183.0) - 32.6 lbs. to lose
Total body fat % - 15.6 (goal is 10% BF) - +5.6%
Total body fat lbs. - 33.6 (est. goal at 10% BF - 18.3) - +15.3 lbs.
Total body water % - 57.4 (balance is 62.5%) - 5.1% dehydrated
Muscle mass lbs. - 173.4 (est. goal at 10% BF - 156.7) - +16.7 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 - 2325 / Visceral fat rating - 11 (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: 56 fat, 64 net carb, 186 prot, 26 fib, 1820 sod, 1540 cals (2740 used, 1200 deficit)
Running avg: 77 fat, 106 carb, 170 prot, 1827 cals (3053 used, 1226 deficit)
View Diet Calendar, 08 February 2016:
|
1540 kcal
|
Fat: 56.00g | Prot: 185.50g | Carbs: 90.00g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Quest Chocolate Chip Cookie Dough Protein Bar, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate. Dinner: Murry's Buffalo Style Wow Wings. Snacks/Other: Now Real Food Golden Flax Seeds, Safeway Organic Whole Strawberries Frozen, Body Fortress 100% Premium Vanilla Whey Protein, Healthworks Cacoa Nibs, 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...
|
|