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Another good eating day at work led to a pre-dinner weigh in of 212.8. Denise had turkey kielbasa and pirogis ready for dinner, requested by my son Jason. Got away with reasonable amounts of each of those (except the kielbasa blew away the sodium numbers). But then ate some Stilton cheese with cranberries -- a lot. That and some Brie added 800 calories (and a ton more sodium!)
Here are the 9/25/14 Tanita Numbers (pre-dinner):
Weight - 212.8
Goal Weight (10% BF) - 202.0 (Should be 192... so 10 lbs. of extra water.)
Total body fat % - 14.6
Total body fat lbs. - 31.0
Total body water % - 63.5
Visceral fat rating - 9
Muscle mass lbs. - 173.0
Physique rating - 6
Bone mass lbs. - 8.8
Daily calories: 4263 (RDI 2395)
Metabolic age - 19
If It Fits Your Macros numbers (macro numbers in grams, rounded):
Daily targets: 70 fat, 130 carbs, 200 protein, 40-50 fiber, <2300 sodium, 1950 cals
Today ate: 127 fat, 133 carbs, 155 protein, 17 fiber, 4599 sodium, 2392 cals (2653 used, 261 deficit)
Running avg: 98 fat, 224 carbs, 164 protein, 2586 cals (2742 used, 156 deficit)
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96.5 kg
Lost so far: 50.9 kg.
Still to go: 3.5 kg.
Diet followed: Reasonably Well.
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View Diet Calendar, 25 September 2014:
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2392 kcal
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Fat: 127.11g | Prot: 154.80g | Carbs: 132.92g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Dasani Dasani sparking water- Berry, Activia Light & Fit Greek - Strawberry (Dannon), Pure Protein Chocolate Peanut Butter High Protein Bar (Small), Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate, Now Real Food Golden Flax Seeds, Bob's Red Mill Chia Seed, Quaker 100% Whole Grain Oatmeal. Dinner: Brie Cheese, Ilchester White Stilton with Cranberries, Bolthouse Farms Classic Ranch Yogurt Dressing, Onions, Cucumber (with Peel), Tomatoes, Beer, Sour Cream, Mrs. T's Potato & Onion Pierogies, Hillshire Farm Turkey Polska Kielbasa (2 oz). Snacks/Other: Nature Made Fish Oil 1000 mg, Now Magnesium Citrate, One A Day Men's Health Formula Multivitamin Supplement. more...
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Losing 5.1 kg a Week
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