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Morning weigh in at 205.0 after a nice dinner out last night, plus frozen yogurt with toppings, and a few cookies while watching movies when we got home. Did 16:8 fasting and then push ups, tricep dips, and a hard 65 minutes on the treadmill at 3.5 mph to 5 mph, all at a ten percent grade. Kept my heart rate between 114 and 135 bpm (spiking at the 5 mph HIIT bursts). Subsequent weigh in did not get me back into the 190s, but 201.0 was good enough! Will take it a bit easier on eating today.
Here are the 12/21/14 Tanita Numbers (post-16:8 IF, post 900 calorie [est.] HIIT treadmill):
Weight - 201.0 (goal at 10% BF - 180.0) - 21.0 lbs. to lose
Total body fat % - 16.6 (goal is 10% BF) - 6.6 % to lose
Total body fat lbs. - 33.4 (goal at 10% BF - 18.0) - 15.4 lbs. to lose
Total body water % - 59.2 (goal is 60-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 159.4 (goal at 10% BF - 154.0) - 5.4 lbs. extra water
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.2 (goal at 10% BF - 8.0) - .2 lbs. extra water
Daily calories: 3910 (RDI 2197)
Metabolic age - 26
View Diet Calendar, 21 December 2014:
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2267 kcal
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Fat: 95.63g | Prot: 117.82g | Carbs: 235.56g.
Lunch: Onions, Baby Carrots, Giant Eagle Cherry Tomatoes, Broccoli, Celsius Sparkling Orange, Egg, Lucerne Shredded Sharp Cheddar Cheese, Bertolli Extra Virgin Olive Oil. Dinner: Great Value In The Bag Steamable Vegetables - Broccoli & Cauliflower, Shadybrook Farms Boneless Turkey Breast Chops. Snacks/Other: Papa Steve's Banana Oat Choco Chip Protein Bar, Sonic Turtle Molten Cake Sundae, Oatmeal Cookies (with Raisins), Peanut Butter Cookies, Butter or Sugar Cookie, Chocolate Chip Cookies (Soft Type), 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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