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Light day of eating at work (600 calories) led to a nice 210.4 pre-dinner weigh in. Denise surprised me with a small Ledo's veggie pizza for dinner. That added 30 carbs and 400 calories, but I had some nice meat for pure protein. Ended the day at 1589. Will do weights and HIIT treadmill tonight.
Here are the 11/18/14 Tanita numbers (pre-dinner, pre-workout):
Weight - 210.4
Goal Weight (10% BF) - 196.2 (should be 190, so 6.2 pounds of extra water)
Total body fat % - 16.0
Total body fat lbs. - 33.8
Total body water % - 60.6
Visceral fat rating - 9
Muscle mass lbs. - 168.0
Physique rating - 6
Bone mass lbs. - 8.6
Daily calories: 4140 (RDI 2326)
Metabolic age - 23
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: 68 fat, 113 carbs, 166 protein, 45 fiber, 1814 sodium, 1589 cals (2990 used, 1401 deficit)
Running avg: 80 fat, 177 carbs, 146 protein, 2116 cals (2667 used, 551 deficit)
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95.4 kg
Lost so far: 52.0 kg.
Still to go: 2.4 kg.
Diet followed: Reasonably Well.
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View Diet Calendar, 18 November 2014:
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1597 kcal
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Fat: 67.82g | Prot: 166.21g | Carbs: 113.05g.
Lunch: lucerne LUCERNE COTTAGE no salt, Quaker 100% Whole Grain Oatmeal, Bob's Red Mill Chia Seed, Quest Double Chocolate Chunk, Now Real Food Golden Flax Seeds, Monster Beverage Ultra Blue. Dinner: Organic Black Cumin Seeds, Celsius Green Tea Raspberry Acai, Bob's Red Mill Whole Ground Flaxseed Meal, dannon Light & Fit Greek Yogurt, Pork Chops (Top Loin, Boneless) , Ledo Pizza Veggie Pizza. Snacks/Other: Healthworks Cacoa Nibs, One A Day Men's Health Formula Multivitamin Supplement, Nature Made Magnesium Citrate, Nature Made Fish Oil 1000 mg, Swanson Apple Cider Vinegar Capsules. more...
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Losing 0.4 kg a Week
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