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Pretty happy with my post 16:8, post workout weigh in today. Hit 211.8 despite eating 3400 calories yesterday (dinner cookout). Only did 40 minutes of treadmill today, but went at 4.0 to 4.5 mph. Body water is starting to normalize, but I think I'm still hiding a solid 10 lbs. there.
Here are the 7/19/14 Tanita Numbers (post 16:8 fast, post 40 minutes treadmill):
Weight - 211.8
Goal Weight (10% BF) - 202.9
Total body fat % - 13.8
Total body fat lbs. - 29.2
Total body water % - 65.1
Visceral fat rating - 8
Muscle mass lbs. - 173.6
Physique rating - 6
Bone mass lbs. - 9.0
Daily calories: 4278 (RDI 2403)
Metabolic age - 17
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: 49 fat, 150 carbs, 31 fiber, 174 protein, 1732 cals (3034 used, 1302 deficit)
Running avg: 95 fat, 245 carbs, 168 protein, 2634 cals (2741 used, 107 deficit)
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96.1 kg
Lost so far: 51.3 kg.
Still to go: 3.1 kg.
Diet followed: Poorly.
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1732 kcal
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Fat: 49.41g | Prot: 174.01g | Carbs: 150.28g.
Breakfast: Sweet Cherries, Roasted Broiled or Baked Chicken Breast (Skin Not Eaten), Avocados, Apples. Lunch: Healthworks Cacoa Nibs, Spinach, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Safeway Unsweetened Mixed Berries, Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate. Dinner: Baked or Broiled Salmon, Spinach. Snacks/Other: Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate, Dannon Light & Fit Greek - Cherry, Edy's Outshine Fruit Bars - Pineapple, Red Bird Brand Soft Peppermint Puffs, Nestle Baby Ruth Miniatures, NOW Now Magnesium Citrate, One A Day One A Day One A Day Men's Health Formula Multivitamin Supplement, Member's Mark Member's Mark Member's Mark Omega 3 Fish Oil (1000 mg). more...
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Losing 6.3 kg a Week
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