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Waking weigh in of 201.6 after what I thought was a pretty good eating day despite going 100 calories over target. After 1000 HIIT treadmill, weighed in at 199.6. That’s up 1.4 from yesterday and the water weight is exactly the same so it can only be body fat or a calculation error on the scale. Adjusted calories down to 1877 to get back on my 1989 per day target. Super high sodium due to steamed shrimp.
3/07/15 Tanita Numbers (post 16:8 IF, 1000 calorie HIIT treadmill):
Weight - 199.6 (est. goal at 10% BF - 185.0) - 14.6 lbs. to lose
Total body fat % - 15.4 (goal is 10% BF) - 5.4 % to lose
Total body fat lbs. - 30.8 (est. goal at 10% BF - 18.5) - 12.3 lbs. to lose
Total body water % - 60.9 (goal is 62-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 160.6 (est. goal at 10% BF - 158.5) - 2.1 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: 69 fat, 157 carbs, 157 protein, 39 fiber, <1500 sodium, 1877 cals
Ate: 46 fat, 160 carb, 163 prot, 34 fib, 2350 sod, 1877 cals (2968 used, 1091 deficit)
Running avg: 72 fat, 149 carb, 180 prot, 1989 cals (3064 used, 1075 deficit)
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1877 kcal
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Fat: 45.73g | Prot: 162.90g | Carbs: 160.05g.
Breakfast: EfaGold Pure Extra Virgin Coconut Oil. Lunch: Lucerne Low Moisture Part-Skim Mozzarella String Cheese, Grapefruit. Dinner: Bolthouse Farms Classic Extra Virgin Olive Oil Balsamic Vinaigrette, Lettuce Salad with Assorted Vegetables, Steamed or Boiled Shrimp. Snacks/Other: Brazil Nuts, Quest Double Chocolate Chunk, Body Fortress Super Advanced Whey Isolate Chocolate, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Cordial or Liqueur, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg, centrum silver multivitamin. more...
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