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Day 5 of the house lockdown continues as I’m teleworking due to the snowstorm. Really getting spoiled by working out at the end of 16:8 IF every day. Woke at 199.4. Had back to back meetings until noon so didn't get in any mini treadmill sprints. Did my 1000 HIIT treadmill and got a nice 196.6 -- breaking my three day 196.8 ‘plateau’! Ate a gigantic frozen treat for lunch as a reward (of course it consisted of cottage cheese, frozen strawberries, protein powder, and other healthy goodies). It was delicious and had 20g fat, 61g carbs, 15g fiber, and 95g protein! Should not be fair to have that much fun while eating right! My county is supposed to get up to eight inches of snow today, which makes it likely I'll be teleworking again tomorrow… at this point, I'm aiming for a solid week indoors!
3/05/15 Tanita Numbers (post 16:8 IF, 1000 calorie HIIT treadmill):
Weight - 196.6 (est. goal at 10% BF - 185.0) - 11.6 lbs. to lose
Total body fat % - 15.0 (goal is 10% BF) - 5.0 % to lose
Total body fat lbs. - 29.4 (est. goal at 10% BF - 18.5) - 10.9 lbs. to lose
Total body water % - 61.4 (goal is 62-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 159.0 (est. goal at 10% BF - 158.5) - .5 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 - 3885 (RDI 2183)
Metabolic age - 22
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 69 fat, 189 carbs, 157 protein, 39 fiber, <1500 sodium, 2004 cals
Ate: 73 fat, 187 carb, 188 prot, 54 fib, 1544 sod, 2025 cals (3121 used, 1096 deficit)
Running avg: 80 fat, 156 carb, 185 prot, 1993 cals (3065 used, 1072 deficit)
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89.2 kg
Lost so far: 58.2 kg.
Still to go: 0 kg.
Diet followed: 100%.
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2025 kcal
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Fat: 73.07g | Prot: 188.12g | Carbs: 187.03g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Safeway Organic Whole Strawberries Frozen, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Body Fortress Super Advanced Whey Protein - Strawberry (42g), Baby Spinach, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Organic Black Cumin Seeds, Now Real Food Golden Flax Seeds, Bob's Red Mill Chia Seed. Dinner: Pork Chops (Top Loin, Boneless), Brussels Sprouts, Brazil Nuts, Grapes. Snacks/Other: Date, Apples, Figs, Baby Carrots, Quest Chocolate Chip Cookie Dough Protein Bar, Coffee-Mate Sugar Free Italian Sweet Creme Coffee Creamer, Nature Made Fish Oil 1000 mg, Nature Made Magnesium Citrate, centrum silver multivitamin. more...
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Losing 0.6 kg a Week
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