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Had a very busy day at work with back to back meetings literally every hour. Wolfed down a protein bar, two 100 calorie bags of almonds, and a whey protein in water. Came home to a 211.4 weigh in, dropping three pounds since morning. That’s better. Still a lot of water to move. Dead tired after 3.5 hours of sleep last night but I might do a little bit of treadmill anyway. Don’t know if I have a HIIT session in me, but we will see what happens when I get on the thing.
Here are the 10/23/14 Tanita Numbers (pre-dinner):
Weight - 211.4
Goal Weight (10% BF) - 201.1 (9.1 lbs. of extra water.)
Total body fat % - 14.3
Total body fat lbs. - 30.4
Total body water % - 64.0
Visceral fat rating - 9
Muscle mass lbs. - 172.2
Physique rating - 6
Bone mass lbs. - 8.8
Daily calories: 4242 (RDI 2383)
Metabolic age - 19
If It Fits Your Macros numbers (macro numbers in grams, rounded):
Daily targets: 65 fat, 65 carbs, 190 protein, 38-48 fiber, <2300 sodium, 1605 cals (1900 per day with weekend)
Today ate: 33 fat, 101 carbs, 121 protein, 15 fiber, 644 sodium, 1121 cals (2557 used, 1436 deficit)
Running avg: 76 fat, 165 carbs, 126 protein, 1942 cals (2684 used, 742 deficit)
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95.9 kg
Lost so far: 51.5 kg.
Still to go: 2.9 kg.
Diet followed: 100%.
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View Diet Calendar, 23 October 2014:
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1121 kcal
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Fat: 32.98g | Prot: 120.86g | Carbs: 101.07g.
Lunch: Pure Protein Chocolate Deluxe High Protein Bar (Small), Body Fortress Super Advanced Whey Isolate Chocolate, Blue Diamond Whole Natural Almonds 100 Calorie Packs. Dinner: Bolthouse Farms Raspberry Merlot Vinaigrette Dressing, Tomatoes, Fresh Express Baby Kale Mix, Celsius Wild Berry Soda, Lone Prairie Farms Peach Jam, Clover Honey, lucerne LUCERNE COTTAGE no salt. 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 3.8 kg a Week
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