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Woke at 203.2 after seven hours of sleep. Finished 16:8 intermittent fast and started lifting weights after noon. Did a full body workout and then climbed on the treadmill. Did 70 minutes and burned 1000 calories. Interesting how much easier it was to keep my heart rate up after burning off most of my glycogen with IF and weight lifting. Evening treadmill really takes much more effort to keep the heart rate up as the glycogen is so easily converted to energy. Interesting. Weighed in at about 3:30pm and got a nice 199.6. Targeting 2065 calories today.
2/07/15 Tanita Numbers (post 16:8 IF, weightlifting, 1000 calorie HIIT treadmill):
Weight - 199.6 (est. goal at 10% BF - 180.0) - 19.6 lbs. to lose
Total body fat % - 15.5 (goal is 10% BF) - 5.5 % to lose
Total body fat lbs. - 31.0 (est. goal at 10% BF - 18.0) - 13.0 lbs. to lose
Total body water % - 60.8 (goal is 62-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 160.4 (est. goal at 10% BF - 154.0) - 6.4 lbs. extra water
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.2 (est. goal at 10% BF - 8.0) - .2 lbs. extra water
Daily calories - 3931 (RDI 2208)
Metabolic age - 23
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 70 fat, 199 carbs, 160 protein, 40 fiber, <1500 sodium, 2065 cals
Ate: 68 fat, 154 carb, 179 prot, 41 fib, 1357 sod, 2063 cals (3505 used, 1442 deficit)
Running avg: 74 fat, 144 carb, 191 prot, 2017 cals (3396 used, 1379 deficit)
Today's Fitbit stats:
Burned 3505 cals, 13931 steps, 7.95 miles, 2 floors, 46 resting BPM
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90.5 kg
Lost so far: 56.9 kg.
Still to go: 0 kg.
Diet followed: 100%.
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View Diet Calendar, 07 February 2015:
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2063 kcal
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Fat: 67.73g | Prot: 179.43g | Carbs: 154.48g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Dr. Pepper Diet Dr. Pepper (Bottle), Figs, Apples, Super Advanced Whey Isolate - Vanilla Creme, Lucerne Nonfat Greek Yogurt - Plain, Smucker's Sugar Free Apricot Preserves, Organic Black Cumin Seeds, Bob's Red Mill Chia Seed, Now Real Food Golden Flax Seeds. Dinner: Dr. Pepper Diet Dr. Pepper (Bottle), Brussels Sprouts, Pork Chops (Top Loin, Boneless). Snacks/Other: Brazil Nuts, Cordial or Liqueur, Red Lobster Single Malt Scotches, Jif Natural Creamy Peanut Butter, Safeway Frozen Chopped Spinach, Body Fortress Super Advanced Whey Isolate - Vanilla Creme, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Healthworks Cacoa Nibs, Nature Made Fish Oil 1000 mg, Nature Made Magnesium Citrate, centrum silver multivitamin. more...
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Losing 7.0 kg a Week
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