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Woke at 210.2 as I continue to squeeze out the water through sleep, tea, red wine, and exercise. Did a 1000 calorie HIIT treadmill workout at noon. Weighed in at 1:30 and hit 208.6. Excessive dehydration showing up in a slightly higher body fat percentage. I probably didn’t gain BF, but will record it and go down later. More iced tea today and a good calorie burn.
6/28/15 Tanita Numbers (after 16:8 IF, 1000 calorie HIIT treadmill):
Weight - 208.6 (est. goal at 10% BF - 182.9) - 25.7 lbs. to lose
Total body fat % - 15.6 (goal is 10% BF) - +5.6%
Total body fat lbs. - 32.5 (est. goal at 10% BF - 18.3) - +14.2 lbs.
Total body water % - 55.6 (balance is 62.5%) - 6.9% dehydrated
Muscle mass lbs. - 167.9 (est. goal at 10% BF - 156.5) - +11.4 lbs. (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 (water)
RDI 2211 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 20
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 67 fat, 187 carbs, 154 protein, 38 fiber, <1500 sodium, 1967 cals
Ate: 42 fat, 98 carb, 139 prot, 32 fib, 1026 sod, 1254 cals (3891 used, 2637 deficit)
Running avg: 83 fat, 168 carb, 149 prot, 2018 cals (3253 used, 1235 deficit)
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94.6 kg
Lost so far: 52.8 kg.
Still to go: 1.6 kg.
Diet followed: 100%.
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1254 kcal
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Fat: 42.07g | Prot: 139.08g | Carbs: 97.99g.
Lunch: Quest Double Chocolate Chunk, Sweet Cherries, Trader Joe's Organic Raw Honey, Lucerne Nonfat Greek Yogurt - Plain, Organic Black Cumin Seeds, Golden Flax Seeds, Bob's Red Mill Chia Seed, 100% Whole Grain Oatmeal, Super Advanced Whey Isolate Chocolate. Dinner: Brazil Nuts, Cucumber (Peeled), Pork Chops (Top Loin, Boneless), Panera Bread Fat Free Reduced-Sugar Poppyseed Dressing. Snacks/Other: Islands Miracle Ultra-30 Probiotics, Nature's Way Cayenne & Garlic Capsules, Magnesium Citrate, Nature Made Fish Oil 1000 mg, centrum silver multivitamin. more...
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Losing 2.5 kg a Week
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