|
Woke at 216.2, down 2.6 from yesterday. Targeting 1955 calories today. UPDATE: Finished work with a happy hour where I only ate one fish taco and a few pieces of calamari. Got a 213.4 weigh in when I got home. Tons of walking today, including going up high metro escalators. Eclipsed a 4000 calorie burn for the first time in quite a while.
8/09/16 Tanita Numbers (after happy hour, no workout):
Weight - 213.4 (est. goal at 10% BF - 183.0) - 30.4 lbs. to lose
Total body fat % - 15.1 (goal is 10% BF) - +5.1%
Total body fat lbs. - 32.2 (est. goal at 10% BF - 18.3) - +13.9 lbs.
Total body water % - 66.4 (balance is 62.5%) - 3.9% overhydrated
Muscle mass lbs. - 172.2 (est. goal at 10% BF - 156.7) - +15.5 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 lbs. (water)
RDI - 2434 / Visceral fat rating - 9 (goal is 8) / Metabolic age - 24
Macros (in grams, rounded) (updated for August):
Targets: 180 fat, 40 net carb, 80 prot, 30 fib, 1500 sod, 2100 cals
Ate: 150 fat, 46 net carb, 95 prot, 38 fib, 2130 sod, 1959 cals (4086 used, 2127 deficit)
Running avg: 112 fat, 76 carb, 90 prot, 1600 cals (2790 used, 1190 deficit)
|
1959 kcal
|
Fat: 150.28g | Prot: 94.51g | Carbs: 83.91g.
Breakfast: Nature's Way Organic Extra Virgin Coconut Oil. Lunch: Wild Planet Wild Sardines in Extra Virgin Olive Oil, Colavita Extra Virgin Olive Oil, Fresh Express Baby Kale Mix, Emerald Natural Almonds 100 Calorie Pack, Julian Bakery Paleo Protein Bar - Vanilla Cake. Dinner: Brazil Nuts, Hormel Original Pepperoni Slices, Blackberries, Blueberries, Bonefish Grill Fried Calamari, Taco Del Mar Fish Taco, Justin's Nut Butter Natural Almond Butter - Classic, Pecans, Kraft Big Slice Colby Jack Cheese. Snacks/Other: Jarrow Glutathione Reduced, MK-7 Vitamin K2, C-1000, Kelp, Vitamin D3 1000 IU, Super Krill, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Fage Total 2% Greek Yogurt, Nature Made Calcium, Nature Made Super B-Complex. more...
|
|