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Ate 792 calories at work and got in an additional 3500 steps (looks like I'll get my 10,000 steps today). Came home to a 206.8 pre-dinner weigh in. Still slow going. Ate 1792 calories altogether as I got into the almonds a little heavy tonight. Also, ate turkey kielbasa with tomato sauce -- both huge sources of sodium, so that number is above 3200. But it's once in a while. Will eat over RDI tomorrow as I'm out of town at an event. Will begin to catch back up on Sunday.
Here are the 11/07/14 Tanita numbers (pre-dinner, pre-workout):
Weight - 206.8
Goal Weight (10% BF) - 195.3 (should be 190, so 5.3 pounds of extra water)
Total body fat % - 14.9
Total body fat lbs. - 31.0
Total body water % - 62.4
Visceral fat rating - 9
Muscle mass lbs. - 167.2
Physique rating - 6
Bone mass lbs. - 8.6
Daily calories: 4110 (RDI 2309)
Metabolic age - 21
If It Fits Your Macros numbers (macro numbers in grams, rounded):
Daily targets: 71 fat, 64 carbs, 202 protein, 40-51 fiber, <2300 sodium, 1703 cals
Today ate: 102 fat, 118 carbs, 139 protein, 57 fiber, 3284 sodium, 1792 cals (2751 used, 959 deficit)
Running avg: 64 fat, 128 carbs, 137 protein, 1713 cals (2618 used, 905 deficit)
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93.8 kg
Lost so far: 53.6 kg.
Still to go: 0.8 kg.
Diet followed: Reasonably Well.
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View Diet Calendar, 07 November 2014:
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1792 kcal
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Fat: 101.52g | Prot: 139.32g | Carbs: 118.19g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Quaker 100% Whole Grain Oatmeal, Quest Double Chocolate Chunk, Now Real Food Golden Flax Seeds, Monster Beverage Zero Ultra, Bob's Red Mill Chia Seed, lucerne LUCERNE COTTAGE no salt. Dinner: Pepsi Diet Wild Cherry Pepsi (Can), Dr. Pepper Diet Dr. Pepper (Can), Prego Chunky Garden Combination Italian Pasta Sauce, Green String Beans, Hillshire Farm Turkey Polska Kielbasa (2 oz). Snacks/Other: Snak Club Raw Almonds, Nature Made Fish Oil 1000 mg, Nature Made Magnesium Citrate, One A Day Men's Health Formula Multivitamin Supplement. more...
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Losing 2.6 kg a Week
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