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Man, I’m AM getting pretty good at this! Woke at 210.0 and noted that I planned to hit 206 or 207 after my evening workout. Got a pre-dinner weigh in of 210.2, and then hit 206.4 after my 1000 calorie HIIT treadmill session. Very happy about that because I think that puts me only .2 lbs. away from getting back into the BLUE maintenance color. Had to get a good workout in because I’m driving to Ohio tomorrow night to see my daughter perform her senior cello recital at college and I won’t work out again until Tuesday night. Targeted 1500 calories but added a banana and some Brazil nuts, which took me to 1729. It’s all good! Will eat a little closer to normal RDI this weekend but will get back on the 1500 per day bandwagon starting on Monday. Will do that until I achieve my 1972 per day average.
4/09/15 Tanita Numbers (pre-dinner, post 1000 calorie HIIT treadmill):
Weight - 206.4 (est. goal at 10% BF - 184.0) - 22.4 lbs. to lose
Total body fat % - 14.9 (goal is 10% BF) - +4.9%
Total body fat lbs. - 30.7 (est. goal at 10% BF - 18.4) - +12.3 lbs.
Total body water % - 65.6 (balance is 62.5%) - 3.1% overhydrated
Muscle mass lbs. - 166.9 (est. goal at 10% BF - 157.6) - +9.3 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 lbs. (water)
RDI 2344 / Visceral fat rating - 8 (goal is 7) / Metabolic age - 17
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 68 fat, 68 carbs, 154 protein, 39 fiber, <1500 sodium, 1500 cals
Ate: 68 fat, 155 carb, 159 prot, 55 fib, 1286 sod, 1729 cals (3562 used, 1833 deficit)
Running avg: 121 fat, 239 carb, 146 prot, 2709 cals (3135 used, 426 deficit)
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93.6 kg
Lost so far: 53.8 kg.
Still to go: 0.6 kg.
Diet followed: 100%.
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1729 kcal
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Fat: 67.89g | Prot: 159.28g | Carbs: 155.05g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Monster Beverage Zero Ultra, Super Advanced Whey Protein - Strawberry (42g), Apple Pie Protein Bar, 1% Milkfat No Salt Added Cottage Cheese, Bananas, Black Cumin Seeds, Cacoa Nibs, Whole Natural Almonds 100 Calorie Packs, Chia Seed. Dinner: Colavita Extra Virgin Olive Oil, Pepsi Diet Pepsi (Can), Green String Beans, Sparkling Orange. Snacks/Other: Brazil Nuts, Black Cumin Seeds, Golden Flax Seeds, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Safeway Organic Whole Strawberries Frozen, Body Fortress Super Advanced Whey Isolate - Chocolate, Magnesium Citrate, Nature Made Fish Oil 1000 mg, centrum silver multivitamin. more...
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Losing 7.6 kg a Week
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