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Woke at 205.8. Working from home today so did a post IF fasted workout at noon. Well, was talking about this the other day, but it happened. The bronco bucked me off. I was doing an 8mph HIIT burst when I stepped the wrong way, lifted the entire treadmill handle, lost my footing, and hit the floor. Got a nice raspberry on my right knee and a good thigh bruise but no serious damage. Five mph is my limit until I get that bad boy bolted on better! The worst part was that it took me some time to reassemble the thing and that limited my HIIT session to 32 minutes because I had to get on a teleconference. I got back on for another 35 minutes after work to hit my daily Fitbit goals, but did not get a lower weight than yesterday. No matter. We will get there! Ate 1172 calories today on a 1000 goal… but the offender was brussel sprouts, so it was good stuff. Body fat and water levels inching down day by day.
4/20/15 Tanita Numbers (post 16:8 IF, post 500 calorie HIIT treadmill):
Weight - 203.8 (est. goal at 10% BF - 184.0) -19.8 lbs. to lose
Total body fat % - 14.7 (goal is 10% BF) - +4.7%
Total body fat lbs. - 29.9 (est. goal at 10% BF - 18.4) - +11.5 lbs.
Total body water % - 62.9 (balance is 62.5%) - .4% overhydrated
Muscle mass lbs. - 165.3 (est. goal at 10% BF - 157.6) - +7.7 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 lbs. (water)
RDI 2282 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 20
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 44 fat, 99 carb, 110 prot, 34 fib, 1822 sod, 1172 cals (3258 used, 2086 deficit)
Running avg: 100 fat, 197 carb, 157 prot, 2320 cals (3068 used, 748 deficit)
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1172 kcal
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Fat: 43.90g | Prot: 109.53g | Carbs: 99.43g.
Breakfast: Crisco Pure Organic Coconut Oil. Lunch: Quest Peanut Butter Supreme, Butterball Oven Roasted Original, Fresh Express Lettuce Trio, Bolthouse Farms Honey Mustard Yogurt Dressing, Bolthouse Farms Raspberry Merlot Vinaigrette Dressing. Dinner: Brussels Sprouts, Pork Chops (Top Loin, Boneless), Fresh Express Green & Crisp Salad Mix, Panera Bread Fat Free Reduced-Sugar Poppyseed Dressing. Snacks/Other: Magnesium Citrate, Nature Made Fish Oil 1000 mg, centrum silver multivitamin. more...
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