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Saturday official weigh in on track at 210.8. Woke up at 214.8. Finished 16:8 fast and did 65 minutes of HIIT on the treadmill. Got 211.6 after that. Needed to go to the dentist, so did that, then got a haircut and did a little shopping. Weighed in at 3:30 pm and got 210.8. OK, time to eat a late lunch.
Here are the 11/15/14 Tanita numbers (post 16:8 fast, 65 minute HIIT treadmill; additional 3.5 hours of fasting; a bit dehydrated):
Weight - 210.8
Goal Weight (10% BF) - 195.8 (should be 190, so 5.8 pounds of extra water)
Total body fat % - 16.4
Total body fat lbs. - 34.6
Total body water % - 60.1
Visceral fat rating - 9
Muscle mass lbs. - 167.6
Physique rating - 6
Bone mass lbs. - 8.6
Daily calories: 4129 (RDI 2319)
Metabolic age - 24
If It Fits Your Macros numbers (macro numbers in grams, rounded):
Daily targets: 70 fat, 68 carbs, 200 protein, 40 fiber, <2300 sodium, 1702 cals
Today ate: 46 fat, 99 carbs, 176 protein, 41 fiber, 1047 sodium, 1424 cals (2791 used, 1367 deficit)
Running avg: 85 fat, 182 carbs, 142 protein, 2202 cals (2665 used, 463 deficit)
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95.6 kg
Lost so far: 51.8 kg.
Still to go: 2.6 kg.
Diet followed: 100%.
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View Diet Calendar, 15 November 2014:
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1424 kcal
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Fat: 46.28g | Prot: 175.61g | Carbs: 99.23g.
Lunch: Quest Double Chocolate Chunk, Super Advanced Whey Isolate - Vanilla Creme, Cacoa Nibs, Now Real Food Golden Flax Seeds, Bob's Red Mill Chia Seed, Lucerne Greek Nonfat Yogurt. Dinner: Tyson Foods Boneless Skinless Chicken Breasts, Brie Cheese, Apples. Snacks/Other: Nature Made Fish Oil 1000 mg, Nature Made Magnesium Citrate, One A Day Men's Health Formula Multivitamin Supplement. more...
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Losing 17.1 kg a Week
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