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Pre-dinner weigh in of 203.8 after I enjoyed some unexpected filet mignon, walnut salad, roasted potatoes, and creme brulee at the famous Willard Hotel in Washington, DC. I was speaking on a forum there and was treated to a wonderful lunch as part of that. Tonight, I also got into the granola, cacao nibs, pecans, and almonds (but just a few of each). So up to nearly 2600 calories for the day. Will attempt to burn about 3200-3300 today after tonight's workouts (weights and treadmill). So I hope to end up at about a 700 calorie deficit. Let's see how we do!
Here are the 7/24/14 Tanita Numbers (pre-dinner, pre-workout):
Weight - 203.8
Goal Weight (10% BF) - 194.2
Total body fat % - 14.2
Total body fat lbs. - 29.0
Total body water % - 63.5
Visceral fat rating - 8
Muscle mass lbs. - 166.2
Physique rating - 6
Bone mass lbs. - 8.6
Daily calories: 4077 (RDI 2290)
Metabolic age - 19
UPDATE (midnight): 203.6 (post dinner, post weights and one hour treadmill)
Hey, achieved that 3200 calorie burn... : )
If It Fits Your Macros numbers (macro numbers in grams, rounded):
Today targets: 80 fat, 80 carbs, 40-50 fiber, 200 protein, 1840 cals
Today ate: 132 fat, 160 carbs, 47 fiber, 219 protein, 2640 cals (3203 used, 563 deficit)
Running avg: 90 fat, 226 carbs, 169 protein, 2497 cals (2790 used, 293 deficit)
Diet Calendar Entries for 24 July 2014:
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2640 kcal
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Fat: 132.38g | Prot: 219.32g | Carb: 160.24g.
Breakfast: Bob's Red Mill Chia Seed, Now Real Food Golden Flax Seeds, Lucerne 2% Low Fat Cottage Cheese, EfaGold EfaGold Pure Extra Virgin Coconut Oil, Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate. Lunch: Simply Enjoy Creme Brulee, Roasted Potato, Beef Tenderloin (Trimmed to 1/8" Fat), Lettuce Salad with Egg, Cheese, Tomato, and/or Carrots, Dannon Light & Fit Greek - Cherry, Bob's Red Mill Chia Seed, Now Real Food Golden Flax Seeds, Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate. Dinner: Celsius Sparkling Cola, Bolthouse Farms Chunky Blue Cheese Yogurt Dressing, Avocados, Lettuce Salad with Assorted Vegetables, Baked or Broiled Salmon, Tomatoes. Snacks/Other: Werther's Original Sugar Free Caramel Coffee Hard Candies, Sweet Cherries, Archer Farms Raw Almonds Unsalted, Pecans, Healthworks Cacoa Nibs, Bob's Red Mill Natural Granola, Now Magnesium Citrate, One A Day One A Day Men's Health Formula Multivitamin Supplement, Member's Mark Member's Mark Omega 3 Fish Oil (1000 mg). more...
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