|
Woke at 215.6, up 1.2 from yesterday after a big eating day. Ate low calories today to make up for the extra calories yesterday. Weighed 212.4 before dinner.
10/19/16 Tanita Numbers (before dinner, no workout):
Weight - 212.4 (est. goal at 10% BF - 183.0) - 29.4 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 32.3 (est. goal at 10% BF - 18.3) - +14.0 lbs.
Total body water % - 64.5 (balance is 62.5%) - 2.0% overhydrated
Muscle mass lbs. - 171.3 (est. goal at 10% BF - 156.7) - +14.6 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 lbs. (water)
RDI - 2396 / Visceral fat rating - 9 (goal is 8) / Metabolic age - 22
Macros (in grams, rounded) (updated for October):
Targets: 175 fat, 25 net carb, 80 prot, 30 fib, 1500 sod, 2070 cals
Ate: 114 fat, 36 net carb, 66 prot, 5 fib, 2232 sod, 1409 cals (2992 used, 1583 deficit)
Running avg: 116 fat, 53 carb, 97 prot, 1683 cals (2845 used, 1162 deficit)
|
96.3 kg
Lost so far: 51.1 kg.
Still to go: 3.4 kg.
Diet followed: Reasonably Well.
|
View Diet Calendar, 19 October 2016:
|
1409 kcal
|
Fat: 114.39g | Prot: 66.18g | Carbs: 40.36g.
Lunch: Philadelphia Spicy Jalapeno Cream Cheese, Emerald Natural Walnuts & Almonds 100 Calorie Pack, Emerald Natural Almonds 100 Calorie Pack. Dinner: Mound City Pure Almond Butter, Philadelphia Chives & Onion Cream Cheese, Market Pantry Pepper Jack Cheese Sticks, G Hughes Sugar Free BBQ Sauce, Beef Steak. Snacks/Other: Bronson Laboratories Vitamin C, Pure Krill Oil with Astaxanthin, Jarrow Glutathione Reduced, MK-7 Vitamin K2, Kelp, Vitamin D3 1000 IU, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Nature Made Calcium, Nature Made Super B-Complex, Daisy Sour Cream. more...
|
Losing 0.1 kg a Week
|