|
Up at 224.0 after a week of crazy spring break indulgence but down to 218.2 after the post IF HIIT workout. Commenced 1500 calorie per day recovery program. Should be able to get back on my 1972 calorie per day average after about two weeks.
4/06/15 Tanita Numbers (after 19 hours fasting, 1000 calorie HIIT treadmill):
Weight - 218.2 (est. goal at 10% BF - 184.0) - 34.2 lbs. to lose
Total body fat % - 15.3 (goal is 10% BF) - +5.3%
Total body fat lbs. - 33.4 (est. goal at 10% BF - 18.4) - +15.0 lbs.
Total body water % - 66.6 (balance is 62.5%) - 4.1% overhydrated
Muscle mass lbs. - 175.6 (est. goal at 10% BF - 157.6) - +18.0 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 9.2 (est. goal at 10% BF - 8.0) - +1.2 lbs. (water)
RDI 2495 / Visceral fat rating - 8 (goal is 7) / Metabolic age - 15
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 68 fat, 186 carbs, 154 protein, 39 fiber, <1500 sodium, 1972 cals
Ate: 52 fat, 126 carb, 152 prot, 42 fib, 1292 sod, 1474 cals (3461 used, 1987 deficit)
Running avg: 145 fat, 296 carb, 145 prot, 3262 cals (2826 used, 436 surplus)
|
1474 kcal
|
Fat: 49.97g | Prot: 161.76g | Carbs: 121.79g.
Breakfast: Crisco Pure Organic Coconut Oil. Lunch: Quest Double Chocolate Chunk, Colavita Extra Virgin Olive Oil, Organic Black Cumin Seeds, Body Fortress Super Advanced Whey Isolate Chocolate, Lettuce Salad with Assorted Vegetables, dannon Light & Fit Greek Yogurt, Lemon. Dinner: Colavita Extra Virgin Olive Oil, Green String Beans, Pork Chops (Top Loin, Boneless), Arnold Multi-Grain Sandwich Thins. Snacks/Other: Body Fortress Super Advanced Whey Isolate - Chocolate, Baby Spinach, Safeway Organic Whole Strawberries Frozen, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Magnesium Citrate, Nature Made Fish Oil 1000 mg, centrum silver multivitamin. more...
|
|