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OK, so the day had some funny ups and downs. I got a surprise lunch date to Panera Bread to I ate more at lunch than I expected. Had a nice salad (and even a baguette), then a yogurt later. I used up all my fat and carbs, but no biggie. Some protein at night and we are good! So I ate two turkey chops and built up the protein a bit.
Now the funny part. I decided to add some Konsyl fiber to make up for some low fiber readings the last few days. So I added six tablespoons to some vanilla almond milk with a tablespoon of protein powder. Made a thick porridge. I ate it up and then went to log the minimum carbs and calories. OH NO! That's when I noticed that a serving of Konsyl is a TEASPOON, not a TABLESPOON! So I actually had 18 servings of it, not six! I was trying for 30 extra grams of fiber and I actually added 90! Don't know how that will affect me over the weekend, but it screwed up my numbers! Oh well. (I guess the 117 grams of fiber take my NET carbs down to 92 -- so, I'm hoping the NET carbs thing is real!)
I did a weight lifting workout and then a treadmill workout and I did 40 minutes to get my average deficit to 1000 calories per day again (after yesterday's happy hour and peanut binge!)
I ate before working out tonight so my weight went up but I got a huge increase in muscle mass again. Up a full pound to 175.2. If that holds, I will be able to hit 10 percent body fat at 204.6 lbs.! I will not make it to my current 200 pound goal. Now, going to get some sleep, do my 16:8 fast, and then another hour on the treadmill after noon tomorrow. I hope that weigh in will show a nice weight loss. Have a great weekend.
Here are the 3/07/14 Tanita Numbers (AFTER dinner, after weight lifting and 585 calorie treadmill workout):
Weight - 217.6
Total body fat pct - 15.4
Total body water pct - 62.2
Visceral fat rating - 9
Muscle mass lbs. - 175.2
Physique rating - 6
Bone mass lbs. - 9.0
Daily calories: 4331 (BMR 2433)
Metabolic age - 20
If It Fits Your Macros numbers (all numbers in grams, rounded):
My targets: 70 fat, 129 carbs, 42-53 fiber, 220 protein, 2027 cals
Today ate: 84 fat, 209 carbs, 117.3 fiber, 109 protein, 1639 cals
Running avg: 78 fat, 175 carbs, 45.58 fiber, 166 protein, 2015 cals
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1879 kcal
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Fett: 91,68g | Eiw: 124,12g | Kohlh: 228,82g.
Frühstück: Panera Bread French Baguette, Panera Bread Greek Dressing & Herb Vinaigrette, Panera Bread Chopped Chicken Cobb Salad with Avocado. Mittagessen: Newman's Own Light Honey Mustard Salad Dressing, Fresh Express Spinach & Arugula, Brach's Sugar Free Lemon Drops, dannon Light & Fit Greek Yogurt, Konsyl Psyllium Fiber, Now Real Food Golden Flax Seeds. Abendessen: Syntrax Nectar Vanilla Bean Torte Whey Protein Isolate, Konsyl Psyllium Fiber, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Shadybrook Farms Boneless Turkey Breast Chops, Snapple Diet Peach Iced Tea (16 oz). Snacks/Sonstiges: Natrol Green Tea Extract, Schiff Probiotic Gummies, vitafusion Vitafusion vitamin d3, vitafusion 027917022703, Vitafusion Calcium Gummy Vitamins, Vitafusion Power C Gummy Vitamins, Member's Mark Omega 3 Fish Oil (1000 mg). mehr...
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3190 kcal
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Bewegung:
Gehen (Mäßig) - 5 Km/h - 42 Minuten, Gehen (Flott) - 6,5 Km/h - 1 Stunde und 9 Minuten, Krafttraining (Mäßig) - 20 Minuten, Schlafen - 7 Stunden, Ruhen - 14 Stunden und 49 Minuten. mehr...
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