|
First day of the month with a new plan. Targeting 800 calories less than I burn each day. Ran new IIFYM macros to show myself at 15 percent body fat and 206.6 pounds. Adjusting the daily macros to 70 fat, 200 protein, 41-52 fiber, and 56-100 grams of carbs, depending on the day's calorie availability.
Since I did a bonus workout on my rest day yesterday, I used today as my rest day for the week and I needed it. Came home absolutely drained from several low calorie days to end March. Ate a huge dinner and got full! Weight not great but will get better after the food 'moves through.'
NEW INFO: I'm adding two new items to my daily stats. I'm going to start recording the actual estimated weight of my body fat in pounds (not just the percentage), and I'm going to calculate my perfect eventual weight goal at 10 percent body fat. Just more fun numbers geek stuff!
Here are the 4/01/14 Tanita Numbers (pre-dinner, no workout rest day):
Weight - 209.4
Weight goal (10% BF) - 197.6
Total body fat % - 15.0
Total body fat lbs. - 31.6
Total body water % - 62.3
Visceral fat rating - 9
Muscle mass lbs. - 169.2
Physique rating - 6
Bone mass lbs. - 8.6
Daily calories - 4165 (RDI 2340)
Metabolic age - 21
If It Fits Your Macros numbers (all numbers in grams, rounded):
My targets: 70 fat, 57 carbs, 41-52 fiber, 200 protein, 1658 cals
Today ate: 38 fat, 122 carbs, 27.9 fiber, 190 protein, 1706 cals
Running avg: 38 fat, 122 carbs, 27.9 fiber, 190 protein, 1706 cals
|
1731 kcal
|
Fat: 37.58g | Prot: 189.98g | Carbs: 127.88g.
Breakfast: Starbucks Caffe Americano (Venti), Jimmy Dean D-Lights Turkey Sausage Breakfast Bowl. Lunch: Organic India Whole Husk Psyllium, Diet Raspberry Iced Tea, Organic India Whole Husk Psyllium, Now Real Food Golden Flax Seeds, Activia Light Vanilla Greek Yogurt. Dinner: New Belgium Brewing Fat Tire Amber Ale, Organic India Whole Husk Psyllium, Now Real Food Golden Flax Seeds, Syntrax Matrix 5.0 Cookies & Cream, Lucerne 2% Low Fat Cottage Cheese, Grapes, Shadybrook Farms Boneless Turkey Breast Chops, Cooked Broccoli (from Fresh), Shadybrook Farms Boneless Turkey Breast Chops. Snacks/Other: Natrol Natrol Green Tea Extract, Schiff Schiff Probiotic Gummies, vitafusion vitafusion Vitafusion vitamin d3, vitafusion vitafusion 027917022703, Vitafusion Vitafusion Power C Gummy Vitamins, Member's Mark Member's Mark Omega 3 Fish Oil (1000 mg). more...
|
|
2458 kcal
|
Exercise:
Walking (moderate) - 5/kph - 41 minutes, Sleeping - 5 hours and 52 minutes, Resting - 17 hours and 27 minutes. more...
|
|