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Pretty on target as far as what I wanted to eat. A bit over, I guess. I did a weight lifting workout tonight, but only one circuit. Then I hopped on the treadmill for a half hour tune up walk at a lower speed to burn some extra calories.
I am going to travel out of town this weekend to attend my daughter’s college music recital. That means two days at least of sitting in the car for eight hours, no workouts, and extra eating and drinking as we are catering a reception after her performance. So there is potential for going off the rails this weekend. I will cool it on eating during the travel days and try to keep it under control at other times, while having fun.
When I get back, I may decide to do enough post-dinner walking each night to take myself right to the maximum amount of fat metabolizing per day. That’s not that I will do the full bore treadmill workout each night, but just enough to use up every last calorie that I can burn from my fat stores. Let’s see how that goes next week!
Showing two weigh ins tonight. One before dinner and working out, and then another after dinner and after the weight lifting and treadmill work. Just for interest…
Here are the 4/09/14 Tanita Numbers (pre-dinner, pre-workout):
Weight - 207.0
Goal Weight (10% BF) - 194.0
Total body fat % - 15.7
Total body fat lbs. - 32.4
Total body water % - 60.9
Visceral fat rating - 9
Muscle mass lbs. - 166.0
Physique rating - 6
Bone mass lbs. - 8.6
Daily calories: 4083 (RDI 2294)
Metabolic age - 23
Here are the 4/09/14 Tanita Numbers (post-dinner, one circuit of weight lifting and 350 calorie treadmill workout):
Weight - 208.8
Goal Weight (10% BF) - 197.3
Total body fat % - 14.9
Total body fat lbs. - 31.2
Total body water % - 62.4
Visceral fat rating - 9
Muscle mass lbs. - 169.0
Physique rating - 6
Bone mass lbs. - 8.6
Daily calories: 4157 (RDI 2335)
Metabolic age - 20
If It Fits Your Macros numbers (all numbers in grams, rounded):
My targets: 70 fat, 126 carbs, 41-52 fiber, 200 protein, 1935 cals
Today ate: 84 fat, 154 carbs, 57.3 fiber, 161 protein, 1936 cals
Running avg: 74 fat, 161 carbs, 46.7 fiber, 163 protein, 1991 cals
Diet Calendar Entries for 09 April 2014:
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1936 kcal
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Fat: 84.11g | Prot: 160.75g | Carb: 154.07g.
Breakfast: Dannon Light & Fit Greek - Blueberry, Jimmy Dean D-Lights Turkey Sausage Breakfast Bowl, EfaGold EfaGold Pure Extra Virgin Coconut Oil, Konsyl Psyllium Fiber, Navitas Naturals Organic Raw Chia Seeds. Lunch: Now Real Food Golden Flax Seeds, Lucerne 2% Low Fat Cottage Cheese, Konsyl Psyllium Fiber, Navitas Naturals Organic Raw Chia Seeds. Dinner: Konsyl Psyllium Fiber, Navitas Naturals Organic Raw Chia Seeds, Dannon Light & Fit Greek - Cherry, Green String Beans, Good Sense Raw Sunflower Seeds, Pork Chops (Top Loin, Boneless), Celsius GREEN TEA Raspberry Acai Celsius. Snacks/Other: Grapes, Cabernet Matinee, Whitman's Weight Watchers Coconut candy, Schiff Probiotic Gummies, Natrol Green Tea Extract, vitafusion Vitafusion vitamin d3, vitafusion 027917022703, Vitafusion Power C Gummy Vitamins, Member's Mark Omega 3 Fish Oil (1000 mg). more...
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2840 kcal
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Activities & Exercise:
Walking (brisk) - 4/mph - 44 minutes, Weight Training (moderate) - 20 minutes, Walking (moderate) - 3/mph - 33 minutes, Sleeping - 6 hours and 19 minutes, Resting - 16 hours and 4 minutes. more...
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