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Waking weigh in of 201.2 and blood sugar 95 after a big party last night where I ate some cake and other goodies and drank some whiskey. Happy with the results. Finished 16:8 and did a 1000 calorie treadmill workout. I could really tell that I had lots of extra glycogen in me because it took me a solid 31 minutes in before I started to work up a sweat (converting from glycogen/carbs to body fat for fuel). I had a hard time maintaining my target heart rate without going all out. So instead of doing a HIIT burst every five minutes, I ended up alternating 4 mph and a 5 mph HIIT burst every other minute. Got a 199.4 weigh in afterwards, showing 1.8 pounds of water gained from yesterday. Not bad… will target 1500 calories today to make up for the fun yesterday.
2/22/15 Tanita Numbers (post 18 hour fast and 1000 calorie HIIT treadmill):
Weight - 199.4 (est. goal at 10% BF - 185.0) - 14.4 lbs. to lose
Total body fat % - 15.1 (goal is 10% BF) - 5.1 % to lose
Total body fat lbs. - 30.0 (est. goal at 10% BF - 18.5) - 11.5 lbs. to lose
Total body water % - 61.4 (goal is 62-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 161.0 (est. goal at 10% BF - 158.5) - 2.5 lbs. extra water
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.4 (est. goal at 10% BF - 8.0) - .4 lbs. extra water
Daily calories - 3941 (RDI 2214)
Metabolic age - 22
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 70 fat, 58 carbs, 160 protein, 40 fiber, <1500 sodium, 1500 cals
Ate: 70 fat, 85 carb, 157 prot, 41 fib, 2370 sod, 1540 cals (2999 used, 1459 deficit)
Running avg: 77 fat, 145 carb, 183 prot, 2018 cals (3350 used, 1332 deficit)
View Diet Calendar, 22 February 2015:
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1540 kcal
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Fat: 70.05g | Prot: 157.04g | Carbs: 85.19g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Apples, Chicken Breast (Skin Not Eaten), Safeway 100% Grated Parmesan Cheese, Chicken Breast (Skin Not Eaten). Dinner: La Tortilla Factory Smart & Delicious Light Flour Tortillas, Smucker's Sugar Free Apricot Preserves, Jif Natural Crunchy Peanut Butter, Lucerne Low Moisture Part-Skim Mozzarella String Cheese, Brazil Nuts. Snacks/Other: Vitafusion Fiber Well Gummies, Nature Made Fish Oil 1000 mg, Nature Made Magnesium Citrate, centrum silver multivitamin. more...
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