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Light eating day at work brought me home with 484 calories in me. Got a 204.4 weigh in and then did some push ups, tricep dips, and 65 minutes of HIIT treadmill (3 to 4 mph for five minutes, and then 5 mph for a minute, all at a 10 percent grade). Kept my heart rate between 114 and 129 bpm. Hopped off and showered and got a nice 202.0 weigh in. Ate dinner and ended the day right at about 2000 calories, although I will have burned 3400-3600 before the day is done. Hit all my macros and then had a little extra ‘healthy ice cream.’ Update: Added ten Christmas cookies when my daughter got home and we raided the cookie exchange bags! Happy holidays!
Here are the 12/19/14 Tanita Numbers (pre-dinner, post 900 calorie [est.] HIIT treadmill):
Weight - 202.0 (goal at 10% BF - 180.0) - 22.0 lbs. to lose
Total body fat % - 15.5 (goal is 10% BF) - 5.5 % to lose
Total body fat lbs. - 31.6 (goal at 10% BF - 18.0) - 13.6 lbs. to lose
Total body water % - 60.8 (goal is 60-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 162.0 (goal at 10% BF - 154.0) - 8.0 lbs. extra water
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.4 (goal at 10% BF - 8.0) - .4 lbs. extra water
Daily calories: 3974 (RDI 2233)
Metabolic age - 23
If It Fits Your Macros numbers (macro numbers in grams, rounded):
Daily targets: 70 fat, 68 carbs, 200 protein, 40 fiber, <1500 sodium, 1702 cals
Today ate: 105 fat, 253 carbs, 228 protein, 67 fiber, 3446 sodium, 2754 cals (3567 used, 813 deficit)
Running avg: 72 fat, 160 carbs, 191 protein, 2010 cals (3130 used, 1120 deficit)
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91.6 kg
Lost so far: 55.8 kg.
Still to go: 0 kg.
Diet followed: 100%.
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View Diet Calendar, 19 December 2014:
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2754 kcal
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Fat: 105.45g | Prot: 228.39g | Carbs: 252.99g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Monster Beverage Zero Ultra, Quest Strawberry Cheesecake Protein Bar, Now Real Food Golden Flax Seeds, Activia Light & Fit Greek - Strawberry (Dannon), Healthworks Cacoa Nibs, Organic Black Cumin Seeds, Bob's Red Mill Chia Seed. Dinner: Chicken Breast (Skin Not Eaten), Celsius GREEN TEA Raspberry Acai Celsius, Date. Snacks/Other: Peanut Butter Cookies, Oatmeal Cookies (with Raisins), Chocolate Chip Cookie, Sugar Cookies (Includes Vanilla), Chocolate Chip Cookies (with Butter), Oatmeal Cookies, Butter or Sugar Cookie, Cookie, Mrs. Fields Chocolate Chip Cookies (34g), Chocolate Chip Cookies (Soft Type), Almonds, Safeway Organic Whole Strawberries Frozen, Body Fortress Super Advanced Whey Isolate Chocolate, Organic Black Cumin Seeds, Bob's Red Mill Chia Seed, Bob's Red Mill Organic 100% Whole Ground Golden Flaxseed Meal, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Healthworks Cacoa Nibs, Figs , Swanson Apple Cider Vinegar Capsules, 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 3.2 kg a Week
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