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Low cal adjustment day to get back on track. Fasted until dinner with just coconut oil and two waters with scoops of protein at work. Turkey chops, salad, and an apple at home. Crazy high water numbers showing, but down to 212.2 and on my way back to the 190s. (I'm calculating 14.2 pounds of water and an actual weight of 198.0!)
Here are the 8/18/14 Tanita Numbers (pre-dinner, no workout on Mondays):
Weight - 212.2
Goal Weight (10% BF) - 206.2
Total body fat % - 12.5
Total body fat lbs. - 26.6
Total body water % - 68.5
Visceral fat rating - 8
Muscle mass lbs. - 176.6
Physique rating - 6
Bone mass lbs. - 9.0
Daily calories: 4349 (RDI 2443)
Metabolic age - 14
If It Fits Your Macros numbers (macro numbers in grams, rounded):
Today targets: 80 fat, 80 carbs, 40-50 fiber, 200 protein, 1840 cals
Today ate: 30 fat, 99 carbs, 24 fiber, 105 protein, 1069 cals (2472 used, 1403 deficit)
Running avg: 71 fat, 178 carbs, 178 protein, 2143 cals (2601 used, 458 deficit)
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96.3 kg
Lost so far: 51.2 kg.
Still to go: 3.3 kg.
Diet followed: Poorly.
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1069 kcal
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Fat: 29.55g | Prot: 104.67g | Carbs: 98.79g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil, Syntrax Nectar Latte Cappuccino Whey Protein Isolate. Lunch: Syntrax Nectar Latte Cappuccino Whey Protein Isolate. Dinner: Apples, Bolthouse Farms Cilantro Avocado Dressing, Lettuce Salad with Assorted Vegetables, Shadybrook Farms Boneless Turkey Breast Chops. Snacks/Other: Healthworks Cacoa Nibs, Hershey's Natural Unsweetened Cocoa, Now Real Food Golden Flax Seeds, Bob's Red Mill Chia Seed, Safeway Unsweetened Mixed Berries, Bananas, Fresh Express Baby Kale Mix, Bob's Red Mill Natural Granola, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Blueberries, Now Magnesium Citrate, One A Day One A Day Men's Health Formula Multivitamin Supplement, Member's Mark Member's Mark Omega 3 Fish Oil (1000 mg). more...
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Losing 3.2 kg a Week
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