|
Happy New Year! Got a good start to 2015. Stayed up until 4am and did a bit of snacking and drinking wine, so I already banked more than 1600 calories before waking. Woke at noon and got a 206.0 weigh in. Drank a glass of lemon water, did some push ups and tricep dips, and then hopped on the treadmill. Did an hour of HIIT with bursts up to 139 bpm. Weighed in at about 2:30 pm and got a nice 202.8. Aiming for 190.0 by February 1 by maintaining a 1000 calorie per day deficit.
Here are the 1/01/15 Tanita Numbers (post 11 hour fast and 900 calorie HIIT treadmill):
Weight - 202.8 (goal at 10% BF - 180.0) - 22.8 lbs. to lose
Total body fat % - 17.0 (goal is 10% BF) - 7.0 % to lose
Total body fat lbs. - 34.6 (goal at 10% BF - 18.0) - 16.6 lbs. to lose
Total body water % - 58.6 (goal is 60-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 160.0 (goal at 10% BF - 154.0) - 6.0 lbs. extra water
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.2 (goal at 10% BF - 8.0) - .2 lbs. extra water
Daily calories: 3930 (RDI 2208)
Metabolic age - 27
Update: Ended up going over my 1000 calorie deficit goal based on New Year’s Eve eating and drinking (two bottles of wine will do that)... but ended the day with a deficit and will catch up to my 1000 per day average deficit as I go forward. I’m also going to begin adjusting my actual macro numbers based on my daily calorie burn. My basic numbers will be 200 grams of protein, 70 grams of fat, and 40 grams of fiber. Once those are hit, I will eat as many additional carbs, fats, or protein as my calorie deficit allows.
If It Fits Your Macros numbers (macro numbers in grams, rounded):
Daily targets: 70 fat, 218 carbs, 200 protein, 40 fiber, <1500 sodium, 2301 cals
Today ate: 74 fat, 226 carbs, 143 protein, 27 fiber, 1512 sodium, 3150 cals (3301 used, 151 deficit)
Running avg: 74 fat, 226 carbs, 143 protein, 3150 cals (3301 used, 151 deficit)
|
92,0 kg
Disminuído hasta ahora: 55,4 kg.
Aún para ir: 0 kg.
Dieta seguida: 100%.
|
|
3150 kcal
|
Grasa: 73,74g | Prot: 142,57g | Carbh: 226,21g.
Almuerzo: Super Advanced Whey Isolate - Vanilla Creme, Organic 100% Whole Ground Golden Flaxseed Meal, Reese Hot Pepper Jelly, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Black Cumin Seeds, Snapple Diet Peach Iced Tea (16 oz), Healthworks Cacoa Nibs, Bob's Red Mill Chia Seed, Brazil Nuts, Nabisco Ginger Snaps Cookies. Cena: Potatoes (Flesh Without Skin, Without Salt, Boiled), Hengstenberg Red Cabbage with Apple, Rump Roast. Pasa Bocas / Otros: Fatz Cafe Poppyseed Rolls, Nestle Chocolate Chips, Brazil Nuts, Safeway Select Dried Apricots, White Table Wine, Swanson Apple Cider Vinegar Capsules, Nature Made Fish Oil 1000 mg, Nature Made Magnesium Citrate, One A Day Men's Health Formula Multivitamin Supplement. más...
|
Perdiendo 4,4 kg a la Semana
|