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Down to 215.0 after a light eating day. Ended the day at just over 1000 calories. I plan to do that through next Wednesday (except for this Thursday night, when we are doing dinner out at the Kennedy Center). That one week stretch will be a bit extreme, but will put me back on my 1900 calorie per day average before we have a weekend in Ocean City, Md. We will do some nice restaurants there as Denise attends a convention and I bum around on the boardwalk doing my HIIT walking/running! Will do weights and a bit of light treadmill tonight.
Here are the 10/07/14 Tanita Numbers (pre-dinner):
Weight - 215.0
Goal Weight (10% BF) - 202.9 (Should be 192... so 10.9 lbs. of extra water.)
Total body fat % - 15.1
Total body fat lbs. - 32.4
Total body water % - 62.7
Visceral fat rating - 9
Muscle mass lbs. - 173.6
Physique rating - 6
Bone mass lbs. - 9.0
Daily calories: 4284 (RDI 2407)
Metabolic age - 20
If It Fits Your Macros numbers (macro numbers in grams, rounded):
Daily targets: 65 fat, 65 carbs, 190 protein, 38-48 fiber, <2300 sodium, 1605 cals
Today ate: 51 fat, 37 carbs, 103 protein, 13 fiber, 1214 sodium, 1024 cals (2843 used, 1819 deficit)
Running avg: 102 fat, 242 carbs, 133 protein, 2511 cals (2741 used, 230 deficit)
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97.5 kg
Lost so far: 49.9 kg.
Still to go: 4.5 kg.
Diet followed: Reasonably Well.
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View Diet Calendar, 07 October 2014:
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1024 kcal
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Fat: 51.36g | Prot: 103.01g | Carbs: 37.33g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Dasani Dasani sparking water- Berry, Body Fortress Super Advanced Whey Isolate Chocolate, dannon Light & Fit Greek Yogurt, Bob's Red Mill Natural Granola, Bob's Red Mill Chia Seed, Now Real Food Golden Flax Seeds. Dinner: Pork Chops (Top Loin, Boneless) , The Original Brat Hans Organic Apple Chicken Sausage. Snacks/Other: Nature Made Fish Oil 1000 mg, Now Magnesium Citrate, One A Day Men's Health Formula Multivitamin Supplement. more...
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Gaining 4.7 kg a Week
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