|
So a 212.4 waking weigh in turned into a 211.6 pre-dinner weigh in after 815 calories at work. Gonna be a slow slog back to the 2-ohs. Ate exactly the 1459 calories I wanted at dinner, then forgot that I had eaten a yogurt so I ended up exactly 80 calories higher than I wanted! No big... I have 1429 a day for the next three days. PS. I ate a Quest Bar today, which had 27 grams of carbs, but 23 grams of fiber for a total of 4 net grams of carbs. I sure hope all that 'net carb' stuff is not BS... I recorded the 'actual' carbs below.
Here are the 10/28/14 Tanita numbers (pre-dinner, pre-workout):
Weight - 211.6
Goal Weight (10% BF) - 200.2 (about 10.2 pounds of extra water)
Total body fat % - 14.8
Total body fat lbs. - 31.4
Total body water % - 63.0
Visceral fat rating - 9
Muscle mass lbs. - 171.4
Physique rating - 6
Bone mass lbs. - 8.8
Daily calories: 4221 (RDI 2371)
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 (1605 on weekdays; 1900 per day after adding in the weekends)
Today ate: 63 fat, 85 carbs, 189 protein, 38 fiber, 2376 sodium, 1539 cals (2516 used, 977 deficit)
Running avg: 77 fat, 163 carbs, 133 protein, 1950 cals (2694 used, 744 deficit)
|
96,0 kg
Disminuído hasta ahora: 51,4 kg.
Aún para ir: 3,0 kg.
Dieta seguida: 100%.
|
|
1539 kcal
|
Grasa: 62,75g | Prot: 188,93g | Carbh: 84,62g.
Desayuno: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Almuerzo: Quest Coconut Cashew Bar, Monster Beverage Ultra Blue, Bell Plantation PB2 Powdered Peanut Butter, Bob's Red Mill Chia Seed, Healthworks Cacoa Nibs, Now Real Food Golden Flax Seeds, lucerne LUCERNE COTTAGE no salt. Cena: Dannon Light & Fit Greek Blends - Banana Cream, Body Fortress Super Advanced Whey Isolate - Vanilla Creme, Celsius Sparkling Orange, Pork Chops (Top Loin, Boneless) , Cooked Sauerkraut. Pasa Bocas / Otros: Trader Joe's Raw Almonds. más...
|
Ganando 7,2 kg a la Semana
|