|
Woke at 213.6, down .8 from yesterday. Worked from home and did 82 minutes on the treadmill at 3 mph while I did a teleconference and proofread three documents (bumped it up to 4 mph after those were finished). Got my minimums of 6 miles and 10K steps. Weighed in and got a nice 209.6 with the lowest body fat reading this year. I think the March calorie targets and macros are working. Will eat 1655 calories today.
3/07/16 Tanita Numbers (after 16:8 IF and 82 minute treadmill):
Weight - 209.6 (est. goal at 10% BF - 183.0) - 26.6 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 31.9 (est. goal at 10% BF - 18.3) - +13.6 lbs.
Total body water % - 60.2 (balance is 62.5%) - 2.3% dehydrated
Muscle mass lbs. - 169.1 (est. goal at 10% BF - 156.7) - +12.4 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 (water)
RDI - 2328 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 19
Today's Macros (in grams, rounded) (updated for March):
Targets: 75 fat, 80 net carb, 165 prot, 40 fib, 1500 sod, 1655 cals
Ate: 86 fat, 57 net carb, 140 prot, 35 fib, 1659 sod, 1655 cals (3332 used, 1677 deficit)
Running avg: 71 fat, 101 carb, 169 prot, 1655 cals (3193 used, 1538 deficit)
|
95.1 kg
Lost so far: 52.3 kg.
Still to go: 2.1 kg.
Diet followed: 100%.
|
|
1655 kcal
|
Fat: 85.50g | Prot: 140.20g | Carbs: 92.23g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Smucker's Sugar Free Strawberry Jam, Organic Black Cumin Seeds, Bob's Red Mill Chia Seed, Now Real Food Golden Flax Seeds, Fage Total 2% Greek Yogurt, Bluebonnet Whey Protein Isolate - French Vanilla. Dinner: G Hughes Sugar Free BBQ Sauce, Egg, Green String Beans, Lucerne Sliced Pepper Jack Cheese, Steamed or Boiled Shrimp, Boston Market Fresh Steamed Vegetables. Snacks/Other: Vitafusion Fiber Well Gummies, HEB Spicy Peanuts, Vitamin D3 5000 IU, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Now Magnesium Citrate, Swanson Apple Cider Vinegar Capsules, Nature Made Calcium, Nature Made Super B-Complex. more...
|
Gaining 0.2 kg a Week
|