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Another good eating day at work led to a pre-dinner weigh in of 214.4. Water draining out. Got home late tonight so not sure there is a workout in the plans. Sodium high mostly due to two chicken breasts.
Here are the 9/24/14 Tanita Numbers (pre-dinner):
Weight - 214.4
Goal Weight (10% BF) - 203.8 (Should be 192... so 11.8 lbs. of extra water.)
Total body fat % - 14.4
Total body fat lbs. - 31.0
Total body water % - 63.9
Visceral fat rating - 9
Muscle mass lbs. - 174.4
Physique rating - 6
Bone mass lbs. - 9.0
Daily calories: 4305 (RDI 2419)
Metabolic age - 18
If It Fits Your Macros numbers (macro numbers in grams, rounded):
Daily targets: 70 fat, 130 carbs, 40-50 fiber, 200 protein, <2300 sodium, 1950 cals
Today ate: 52 fat, 115 carbs, 34 fiber, 236 protein, 2831 sodium, 1937 cals (2656 used, 719 deficit)
Running avg: 97 fat, 228 carbs, 165 protein, 2595 cals (2745 used, 150 deficit)
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97.3 kg
Lost so far: 50.2 kg.
Still to go: 4.3 kg.
Diet followed: 100%.
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View Diet Calendar, 24 September 2014:
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1937 kcal
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Fat: 51.99g | Prot: 236.48g | Carbs: 115.40g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Dasani Dasani sparking water- Berry, Quaker 100% Whole Grain Oatmeal, Cucumber (with Peel) , Bob's Red Mill Chia Seed, dannon Light & Fit Greek Yogurt, Now Real Food Golden Flax Seeds. Dinner: Lettuce, Blue Moon Harvest Pumpkin Ale, Leeks, Roasted Broiled or Baked Chicken Breast (Skin Not Eaten), Roasted Broiled or Baked Chicken Breast (Skin Not Eaten), Tomatoes, La Tortilla Factory Smart & Delicious Low Carb High Fiber Large Tortillas. Snacks/Other: Body Fortress Super Advanced Whey Isolate - Vanilla Creme, Safeway Organic Whole Strawberries Frozen, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Nature Made Fish Oil 1000 mg, Now Magnesium Citrate, One A Day Men's Health Formula Multivitamin Supplement. more...
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Losing 12.1 kg a Week
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