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Light eating day at work led to a pre-dinner 219.4 weigh in. Going to target 1300 calories per day on average for the rest of the month or until I get back to the mid 190s, whichever comes first! Added some parsley to my daily diet to help move the water. Did 30 minutes of HIIT on the treadmill, 4mph with five 10mph surges. Sodium 1636.
Here are the 9/16/14 Tanita Numbers (pre-dinner, pre-workout):
Weight - 219.4
Goal Weight (10% BF) - 214.9 (Should be 192... so 22.9 lbs. of extra water.)
Total body fat % - 11.8
Total body fat lbs. - 26.0
Total body water % - 71.3 (!)
Visceral fat rating - 8
Muscle mass lbs. - 184.0
Physique rating - 6
Bone mass lbs. - 9.4
Daily calories: 4554 (RDI 2558)
Metabolic age - 12 (!)
If It Fits Your Macros numbers (macro numbers in grams, rounded):
Daily targets: 70 fat, 130 carbs, 40-50 fiber, 200 protein, 1950 cals
Today ate: 51 fat, 87 carbs, 23 fiber, 138 protein, 1349 cals (2945 used, 1596 deficit)
Running avg: 94 fat, 234 carbs, 154 protein, 2504 cals (2776 used, 272 deficit)
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99,5 kg
Disminuído hasta ahora: 47,9 kg.
Aún para ir: 6,5 kg.
Dieta seguida: 100%.
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1349 kcal
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Grasa: 51,07g | Prot: 138,26g | Carbh: 87,09g.
Almuerzo: Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate, Pure Protein Chocolate Deluxe High Protein Bar (Small). Cena: Cooked Pinto, Calico or Red Beans (Fat Not Added in Cooking), Eddy Beef Brisket, Celsius Green Tea Raspberry Acai, Pork Chops (Top Loin, Boneless), Broccoli. Pasa Bocas / Otros: Kirkland Signature Raw Almonds, One A Day Men's Health Formula Multivitamin Supplement, NOW Magnesium Citrate, Nature Made Fish Oil 1000 mg. más...
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Perdiendo 5,7 kg a la Semana
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