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Woke at 210.6, the same as yesterday. Going downtown to work today so I will get in a lot of walking. Targeting 1700 calories. UPDATE: Started to move some water and came home at 209.0. Ate dinner and did my radio show, then did 22 minutes of HIIT treadmill to round out my 6 miles and 10K step minimums for the day. Can’t spare more time… need some sleep after last night! Weighed in at 208.0. I think I am heading back down, however. Ate right on my calorie and goal and close to my macros.
4/11/16 Tanita Numbers (after dinner, 22 minute HIIT treadmill):
Weight - 208.0 (est. goal at 10% BF - 183.0) - 25.0 lbs. to lose
Total body fat % - 15.1 (goal is 10% BF) - +5.1%
Total body fat lbs. - 31.4 (est. goal at 10% BF - 18.3) - +13.1 lbs.
Total body water % - 63.8 (balance is 62.5%) - 1.3% overhydrated
Muscle mass lbs. - 167.8 (est. goal at 10% BF - 156.7) - +11.1 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 (water)
RDI - 2385 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 22
Today's Macros (in grams, rounded) (updated for April):
Targets: 100 fat, 50 net carb, 150 prot, 35 fib, 1500 sod, 1700 cals
Ate: 87 fat, 49 net carb, 163 prot, 39 fib, 1625 sod, 1697 cals (3043 used, 1352 deficit)
Running avg: 77 fat, 102 carb, 149 prot, 1700 cals (3297 used, 1597 deficit)
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1697 kcal
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Fat: 87.45g | Prot: 163.23g | Carbs: 87.81g.
Breakfast: Spectrum Organic Virgin Coconut Oil. Lunch: Emerald Dry Roasted Almonds 100 Calorie Pack, Chunky Peanut Butter High Protein Bar , Emerald Cashew Halves & Pieces 100 Calorie Pack, Lucerne 1% Milkfat No Salt Added Cottage Cheese. Dinner: G Hughes Sugar Free BBQ Sauce, Pork Chops (Top Loin, Boneless). Snacks/Other: Cheddar Cheese, Colby Jack Cheese, Swiss Cheese, Pepper Jack Cheese, Vitafusion Fiber Well Gummies, 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 Calcium, Nature Made Super B-Complex. more...
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