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Had some coconut oil and coffee for breakfast, then two yogurts, some chia seeds and flax for lunch and snack today. Came home with just over 800 calories in me. Drank lots of coffee and tea for hydration. Pre-dinner weigh in at 204.8. Nice. Had steamed shrimp and other goodies for dinner, but the shrimp skyrocketed my sodium to 2771! (They were 1950 themselves).
Here are the 8/29/14 Tanita Numbers (pre-dinner, pre-workout):
Weight - 204.8
Goal Weight (10% BF) - 195.8 (192 actual; 3.8 lbs. of extra water)
Total body fat % - 13.9
Total body fat lbs. - 28.6
Total body water % - 64.3
Visceral fat rating - 8
Muscle mass lbs. - 167.6
Physique rating - 6
Bone mass lbs. - 8.6
Daily calories: 4116 (RDI 2312)
Metabolic age - 18
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: 55 fat, 129 carbs, 44 fiber, 233 protein, 1912 cals (2655 used, 743 deficit)
Running avg: 82 fat, 191 carbs, 167 protein, 2223 cals (2680 used, 457 deficit)
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92.9 kg
Lost so far: 54.5 kg.
Still to go: 0 kg.
Diet followed: 100%.
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1912 kcal
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Fat: 54.56g | Prot: 232.97g | Carbs: 129.37g.
Breakfast: Nature's Way Efagold Coconut Oil. Lunch: Now Real Food Golden Flax Seeds, Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate, Body Fortress Super Advanced Whey Isolate - Vanilla Creme, Bob's Red Mill Chia Seed, dannon Light & Fit Greek Yogurt. Dinner: Steamed or Boiled Shrimp, Kraft Light Balsamic Vinaigrette Dressing, Cucumber (Peeled), Tomatoes, Grapes. Snacks/Other: Fiber One 90 Calorie Brownies - Chocolate Fudge, Hershey's Natural Unsweetened Cocoa, Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Safeway Unsweetened Mixed Berries, Kale, Healthworks Cacoa Nibs, Good Sense Dry Roasted Edamame, Nature Made Fish Oil 1000 mg, Now Magnesium Citrate, One A Day Men's Health Formula Multivitamin Supplement. more...
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Losing 8.3 kg a Week
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