|
Woke at 207.4, down .8 from yesterday. Did 16:8 fast and then a quick 35 minutes of treadmill at 4 mph before heading out to a doctor’s appointment. Got a nice 205.0 weigh in. Got back a few hours later, finished work, and did another 35 minutes of treadmill to hit my 6 mile/10K steps daily minimums. Weighed in again and got a nice new low for 2016 -- 203.4. Ate 1409 calories to get back on target. Off for the weekend tomorrow to visit family for Easter. Lots of driving and not much exercise, plus eating out and Easter dinner. Will try really hard to limit sweets and bread as I’m doing so well I don’t want to have to do another long water retention recovery.
3/24/16 Tanita Numbers (after 35 minutes treadmill at 4 mph):
Weight - 203.4 (est. goal at 10% BF - 183.0) - 20.4 lbs. to lose
Total body fat % - 15.1 (goal is 10% BF) - +5.1%
Total body fat lbs. - 30.8 (est. goal at 10% BF - 18.3) - +12.5 lbs.
Total body water % - 60.8 (balance is 62.5%) - 1.7% dehydrated
Muscle mass lbs. - 164.0 (est. goal at 10% BF - 156.7) - +7.3 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 - 2298 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 21
Today's Macros (in grams, rounded) (updated for March):
Targets: 75 fat, 80 net carb, 165 prot, 40 fib, 1500 sod, 1655 cals
Ate: 38 fat, 77 net carb, 173 prot, 41 fib, 1880 sod, 1409 cals (3017 used, 1608 deficit)
Running avg: 67 fat, 100 carb, 168 prot, 1655 cals (3200 used, 1545 deficit)
|
92.3 kg
Lost so far: 55.2 kg.
Still to go: 0 kg.
Diet followed: Reasonably Well.
|
|
1409 kcal
|
Fat: 38.32g | Prot: 173.45g | Carbs: 118.01g.
Lunch: A&W A&W Diet Root Beer (Large), Pure Protein Chewy Chocolate Chip High Protein Bar (Small), Bluebonnet Dual-Action Protein, Lucerne 1% Milkfat No Salt Added Cottage Cheese. Dinner: Celsius Sparkling Cola, Philadelphia Regular Cream Cheese, Smucker's Sugar Free Seedless Blackberry Jam, Flatout Light Original Flatbread, Steamed or Boiled Shrimp, Green String Beans. Snacks/Other: Ghirardelli Intense Dark Midnight Reverie, Dannon Light & Fit Greek - Cherry, Vitafusion Fiber Well Gummies, 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...
|
Losing 0.8 kg a Week
|