Diario de Draglist, 03 jun. 14

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Ate about 860 calories at work and came home for my evening weigh in. 204.0. Hmmm. Just have to be patient. Got home late and dinner was ready so ate before doing my treadmill workout. Amazed at how much food I get at 2160 calories. Had a MASSIVE dinner compared to what I normally eat. Had a gigantic chocolate smoothie (two cups of unsweetened frozen berries, a scoop of Syntrax chocolate protein powder, a cup of unsweetened almond milk, two tbsps of unsweetened cocoa, and 100 grams of kale). It was so thick I had to spoon it. Probably made close to a quart of stuff for about 300 calories. Guilt free ice cream... I'll eat it every day if I can!

About to jump on the treadmill to gain some of it back, but again, I'm using my Fitbit to track all my numbers now, so my calorie burn will end up being about 2650 a day instead of 2850 a day on average. No less work, but I'm just not counting the exercise at the higher numbers. But since I took my deficit down to 500 per day instead of 950 per day, it's evening out. As I noted, however, I'm going to keep a close eye on this. I will NOT slip into the 205-209 range... if that happens, I'm going for lower calories ASAP. But also will keep the body fat number as the actual target.

Here are the 6/03/14 Tanita Numbers (post-dinner, pre-workout):

Weight - 204.0
Goal Weight (10% BF) - 194.7
Total body fat % - 14.1
Total body fat lbs. - 28.8
Total body water % - 63.7
Visceral fat rating - 8
Muscle mass lbs. - 166.6
Physique rating - 6
Bone mass lbs. - 8.6
Daily calories: 4090 (RDI 2298)
Metabolic age - 19

Did a late treadmill workout. 3.54 miles at a 10 percent grade in one hour. Just for fun, here are the Tanita numbers AFTER eating and AFTER the treadmill workout (I sort of worked off my dinner!)

Weight - 203.6
Goal Weight (10% BF) - 193.6
Total body fat % - 14.5
Total body fat lbs. - 29.4
Total body water % - 62.9
Visceral fat rating - 8
Muscle mass lbs. - 165.6
Physique rating - 6
Bone mass lbs. - 8.6
Daily calories: 4063 (RDI 2283)
Metabolic age - 20

If It Fits Your Macros numbers (macro numbers in grams, rounded):
Today targets: 80 fat, 160 carbs, 40-50 fiber, 200 protein, 2160 cals
Today ate: 93 fat, 144 carbs, 45 fiber, 202 protein, 2159 cals (3123 used, 964 deficit)
Running avg: 85 fat, 172 carbs, 196 protein, 2158 cals (2662 used, 504 deficit)

Ver Calendario de Dieta, 03 junio 2014:

2159 kcal

Grasa: 92,27g | Prot: 202,39g | Carbh: 144,32g. Desayuno: EfaGold EfaGold Pure Extra Virgin Coconut Oil, Jimmy Dean Delights Honey Wheat Flatbread - Bacon, Egg & Cheese, Syntrax Nectar Fuzzy Navel Whey Protein Isolate. Almuerzo: Now Real Food Golden Flax Seeds, Navitas Naturals Organic Raw Chia Seeds, Organic India Whole Husk Psyllium, Activia Light & Fit Greek - Strawberry (Dannon), Syntrax Matrix 5.0 Cookies & Cream. Cena: Oscar Mayer Deli Fresh Black Forest Ham, Kale, Colby Cheese, Smoked Beef Sausage Stick, Green String Beans, Shadybrook Farms Boneless Turkey Breast Chops. Pasa Bocas / Otros: Ghirardelli 60% Cacao Dark Chocolate Squares, Hershey's Natural Unsweetened Cocoa, Safeway Unsweetened Mixed Berries, Bear naked Bear Naked Peak Protein Original, Syntrax Nectar Chocolate Truffle Whey Protein Isolate, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, One A Day Men's Health Formula Multivitamin Supplement, Member's Mark Omega 3 Fish Oil (1000 mg). más...