|
Woke at 211.2 and ended at 210.6. Targeted 1960 calories today and hit it. Weighed 212.2 after work. Ate dinner first and then worked out and got the 210.6. Will get a good night’s sleep and do weights and treadmill after 16:8 IF. Should get a better number after that. In a non-weight win, I was scampering up metro escalators like a squirrel today. I walk up them to get extra steps. Not a huff or a puff on even the tallest ones. Great to be fit.
7/02/15 Tanita Numbers (after dinner, after 1000 calorie HIIT treadmill):
Weight - 210.6 (est. goal at 10% BF - 182.9) - 27.7 lbs. to lose
Total body fat % - 15.3 (goal is 10% BF) - +5.3%
Total body fat lbs. - 32.3 (est. goal at 10% BF - 18.3) - +14.0 lbs.
Total body water % - 58.2 (balance is 62.5%) - 4.3% dehydrated
Muscle mass lbs. - 169.9 (est. goal at 10% BF - 156.5) - +13.4 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.4 (est. goal at 10% BF - 8.0) - +.4 (water)
RDI 2283 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 19
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: 72 fat, 108 carb, 198 prot, 39 fib, 1514 sod, 1958 cals (3679 used, 1721 deficit)
Running avg: 71 fat, 128 carb, 165 prot, 1966 cals (3710 used, 1744 deficit)
|
1958 kcal
|
Fat: 71.55g | Prot: 197.50g | Carbs: 108.35g.
Breakfast: Starbucks Iced Caffe Americano (Tall), EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Body Fortress Super Advance Whey Protein - Chocolate Peanut Butter (42g), Blue Diamond Whole Natural Almonds 100 Calorie Packs, Healthworks Cacoa Nibs, Bob's Red Mill Chia Seed, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Organic Black Cumin Seeds, Now Real Food Golden Flax Seeds, Quest Double Chocolate Chunk. Dinner: Celsius Wild Berry Soda, Safeway Hickory Smoke Barbecue Sauce, Pork Chops (Top Loin, Boneless). Snacks/Other: Sweet Cherries, Vitafusion Fiber Well Gummies, Cabernet Sauvignon Wine, Islands Miracle Ultra-30 Probiotics, Nature's Way Cayenne & Garlic Capsules, Magnesium Citrate, Nature Made Fish Oil 1000 mg, centrum silver multivitamin. more...
|
|