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So crept up to 204.8 this morning. Targeted a clean eating day at work but the building management had an 'ice cream social' in the lobby so I went down and had a small scoop of four flavors to make a half cup. Figured that was about 150 calories or so. Hopped on the scale after work and was rewarded with a 206.2 number. Muscle mass went up again, though. Added some yogurt and cacao nibs for too much of a snack after dinner and hit 2200 calories. Will adjust tomorrow and Friday. Freaking exhausted tonight. At 9pm, still wondering about doing a weight lifting workout. Read up a lot on the "Two Meal Mike" site today about working out more intensely and less. He contends that 45 minutes should be the extent of a treadmill workout. I've been doing an hour for a while. I might do pushups, tricep dips, jumping jacks, etc. for part of it instead of so much treadmill time. Lots of words about sleeping, too, which I do not get enough of. Anyway, on we go.
Here are the 6/11/14 Tanita Numbers (pre-dinner; pre-workout):
Weight - 206.2
Goal Weight (10% BF) - 196.7
Total body fat % - 14.0
Total body fat lbs. - 29.2
Total body water % - 63.9
Visceral fat rating - 8
Muscle mass lbs. - 168.4
Physique rating - 6
Bone mass lbs. - 8.6
Daily calories: 4136 (RDI 2324)
Metabolic age - 19
If It Fits Your Macros numbers (macro numbers in grams, rounded):
Today targets: 80 fat, 80 carbs, 40-50 fiber, 200 protein, 1840 cals
Today ate: 79 fat, 155 carbs, 42 fiber, 220 protein, 2206 cals (2487 used, 281 deficit)
Running avg: 73 fat, 145 carbs, 192 protein, 2006 cals (2641 used, 635 deficit)
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2206 kcal
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Fat: 79.45g | Prot: 220.47g | Carbs: 154.65g.
Breakfast: Jimmy Dean D-Lights Turkey Sausage Breakfast Bowl, EfaGold EfaGold Pure Extra Virgin Coconut Oil, Syntrax Nectar Chocolate Truffle Whey Protein Isolate. Lunch: Cucumber (with Peel), Syntrax Nectar Lemon Tea Whey Protein Isolate, Now Real Food Golden Flax Seeds, Navitas Naturals Organic Raw Chia Seeds, Organic India Whole Husk Psyllium, Activia Light & Fit Greek - Strawberry (Dannon). Dinner: Bolthouse Farms Honey Mustard Yogurt Dressing, Now Real Food Golden Flax Seeds, Navitas Naturals Organic Raw Chia Seeds, Colavita Extra Virgin Olive Oil, Lettuce Salad with Assorted Vegetables, Fresh Gourmet Walnut Pieces Glazed, Celsius Sparkling Cola, Pork Chops (Top Loin, Boneless, Lean Only). Snacks/Other: Healthworks Cacoa Nibs, Dannon Oikos Greek Nonfat Yogurt - Plain, Bell Plantation PB2 Chocolate, Breyers Butter Pecan Ice Cream, Blue Bell Cookies and Cream Ice Cream, Kroger Mint Chocolate Chip Ice Cream, Sharon's Sorbet Raspberry Sorbet, One A Day Men's Health Formula Multivitamin Supplement, Member's Mark Omega 3 Fish Oil (1000 mg). more...
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2487 kcal
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Exercise:
Walking (exercise) - 5.5/kph - 46 minutes, Sleeping - 5 hours and 30 minutes, Resting - 17 hours and 44 minutes. more...
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