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Woke at 208.4, same as yesterday. Targeting 1700 calories today. UPDATE: Came home after an all day conference at 208.8. Did 30 minutes of treadmill at 3 mph while I updated websites and 10 minutes at 4 mph to hit my 6 miles/10K steps minimums. Got a 207.6 weigh in afterwards. Ate right on calorie targets. Hope to get in a serious workout tomorrow to get back to the blue line.
4/28/16 Tanita Numbers (after 40 minutes walking at 3/4 mph):
Weight - 207.6 (est. goal at 10% BF - 183.0) - 24.6 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 % - 64.3 (balance is 62.5%) - 1.8% overhydrated
Muscle mass lbs. - 167.4 (est. goal at 10% BF - 156.7) - +10.7 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 - 2384 / 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: 106 fat, 57 net carb, 111 prot, 18 fib, 4177 sod, 1703 cals (3402 used, 1699 deficit)
Running avg: 75 fat, 113 carb, 143 prot, 1700 cals (3217 used, 1517 deficit)
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1703 kcal
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Fat: 106.00g | Prot: 110.80g | Carbs: 75.22g.
Lunch: Matchbox, Chinatown, DC Matchbox Cheese Pizza, Baked or Broiled Salmon, Panera Bread Greek Salad. Dinner: Carbolicious Chocolate Muffins, Flatout Light Original Flatbread, Giant Eagle Cherry Tomatoes, Mozzarella Cheese (Whole Milk), Kraft Deli Deluxe Pepper Jack Cheese Spicy Slices, Oscar Mayer Deli Fresh Chipotle Seasoned Chicken Breast, Kraft Deli Fresh Colby Jack Natural Cheese Slices with 2% Milk, Hellmann's Cholesterol Free Canola Mayonnaise, Red Lobster Single Malt Scotches. Snacks/Other: Vitamin D3 5000 IU, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Now Magnesium Citrate, Nature Made Calcium, Nature Made Super B-Complex. more...
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