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Down .6 to 216.2 after a 367 calorie day at work. Had a nice dinner to end the day at just over 1000 calories. Will do a 16:8 fast and a noon workout on Saturday.
Here are the 11/14/14 Tanita Numbers (pre-dinner):
Weight - 216.2
Goal Weight (10% BF) - 202.9 (should be 190, so 12.9 lbs. of extra water.)
Total body fat % - 15.6
Total body fat lbs. - 33.6
Total body water % - 62.0
Visceral fat rating - 9
Muscle mass lbs. - 173.6
Physique rating - 6
Bone mass lbs. - 9.0
Daily calories: 4290 (RDI 2410)
Metabolic age - 21
If It Fits Your Macros numbers (macro numbers in grams, rounded):
Daily targets: 70 fat, 68 carbs, 200 protein, 40 fiber, <2300 sodium, 1702 cals
Today ate: 24 fat, 77 carbs, 129 protein, 23 fiber, 937 sodium, 1019 cals (2609 used, 1590 deficit)
Running avg: 87 fat, 188 carbs, 140 protein, 2258 cals (2655 used, 397 deficit)
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98.1 kg
Lost so far: 49.4 kg.
Still to go: 5.1 kg.
Diet followed: Poorly.
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View Diet Calendar, 14 November 2014:
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1019 kcal
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Fat: 24.14g | Prot: 128.72g | Carbs: 76.95g.
Lunch: Harvest Sensations Organic Kale Salad, Monster Beverage Zero Ultra, Pure Protein Chocolate Peanut Butter High Protein Bar (Small), Blue Diamond Whole Natural Almonds 100 Calorie Packs. Dinner: dannon Light & Fit Greek Yogurt, Skinless Chicken Breast, Green String Beans. Snacks/Other: Healthworks Cacoa Nibs, Nature Made Fish Oil 1000 mg, Nature Made Magnesium Citrate, One A Day Men's Health Formula Multivitamin Supplement. more...
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Gaining 2.3 kg a Week
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