|
Got a 209.2 weigh in after an easy eating day. Did not go to happy hour after all but did eat extra tonight in preparation for the final push this weekend. Topped 2200 calories to fuel a weight lifting workout (one circuit). Will do a 16:8 fast and then an hour on the treadmill at noon Saturday. Hoping for a new low then.
Here are the 3/28/14 Tanita Numbers (pre-dinner; pre-workout):
Weight - 209.2
Total body fat pct - 15.5
Total body water pct - 61.4
Visceral fat rating - 9
Muscle mass lbs. - 168.0
Physique rating - 6
Bone mass lbs. - 8.6
Daily calories: 4138 (RDI 2324)
Metabolic age - 22
If It Fits Your Macros numbers (all numbers in grams, rounded):
My targets: 70 fat, 85 carbs, 42-53 fiber, 220 protein, 1849 cals
Today ate: 85 fat, 150 carbs, 34.4 fiber, 184 protein, 2232 cals
Running avg: 65 fat, 153 carbs, 32.4 fiber, 162 protein, 1886 cals
|
2232 kcal
|
Yağ: 84,70g | Prot: 183,64g | Karb: 150,20g.
Kahvaltı: Lucerne 2% Low Fat Cottage Cheese, Organic India Whole Husk Psyllium, Now Real Food Golden Flax Seeds. Öğle Yemeği: Pure Protein Chocolate Deluxe High Protein Bar (Small), Snapple Diet Peach Iced Tea (16 oz). Akşam Yemeği: silk silk almond coconut blend, Cracker Barrel Jalapeño Cheddar Cheese Bars, Syntrax Matrix 5.0 Cookies & Cream, Now Real Food Golden Flax Seeds, Organic India Whole Husk Psyllium, Dannon Oikos Greek Nonfat Yogurt - Plain (Container), Celsius Wild Berry Soda, Newman's Own Light Honey Mustard Salad Dressing, Oscar Mayer Deli Fresh Oven Roasted Turkey Breast, Radishes, Spinach, Crystal Farms Nibblers Cheddar Cheese Smoky Bbq. Aperatifler/Diğer: Red Lobster Single Malt Scotches, Skinny Cow Low Fat Ice Cream Bars - Fudge, Kirkland Signature Halved Pecans, Natrol Natrol Green Tea Extract, Schiff Schiff Probiotic Gummies, Member's Mark Member's Mark Omega 3 Fish Oil (1000 mg), vitafusion vitafusion Vitafusion vitamin d3, vitafusion vitafusion 027917022703, Vitafusion Vitafusion Calcium Gummy Vitamins, Vitafusion Vitafusion Power C Gummy Vitamins. devamı için...
|
|
2586 kcal
|
Egzersiz:
Ağırlık Çalışması (Orta) - 20 dakika, Yürüme (Orta Hızda) - 5/kph - 27 dakika, Uyku - 6 saat ve 15 dakika, Dinlenme - 16 saat ve 58 dakika. devamı için...
|
|