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Woke at 215.2 and ended at 211.2. A recovery Sunday after a cheat day Saturday with my sister in town. Six pounds of water retention overnight! Fasted until 8pm (except for coconut oil in black coffee). Drank a ton of iced tea today and got the water works moving. Did a full body dumbbell workout (and doubled all my sets). At 6pm, hopped on the treadmill and did an hour of HIIT treadmill. Ate 570 calories of food today but did enjoy two glasses of white wine with dinner that took me to 813 calories overall. That gets me back on my average calorie target.
7/26/15 Tanita Numbers (before dinner, after fasting 22 hours, weights, and 1000 calorie HIIT treadmill):
Weight - 211.2 (est. goal at 10% BF - 182.9) - 28.3 lbs. to lose
Total body fat % - 15.1 (goal is 10% BF) - +5.1%
Total body fat lbs. - 31.9 (est. goal at 10% BF - 18.3) - +13.6 lbs.
Total body water % - 60.9 (balance is 62.5%) - 1.6% dehydrated
Muscle mass lbs. - 170.7 (est. goal at 10% BF - 156.5) - +14.2 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 (water)
RDI 2337 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 20
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 70 fat, 100 carbs, 200 protein, 40-50 fiber, <1500 sodium, 1830 cals
Ate: 18 fat, 31 carb, 73 prot, 7 fib, 1022 sod, 813 cals (3170 used, 2357 deficit)
Running avg: 73 fat, 143 carb, 165 prot, 1900 cals (3222 used, 1322 deficit)
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813 kcal
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Fat: 18.10g | Prot: 72.95g | Carbs: 31.28g.
Breakfast: Crisco Pure Organic Coconut Oil. Dinner: Maple Grove Farms Fat Free Balsamic Vinaigrette Dressing, White Table Wine, Shadybrook Farms Boneless Turkey Breast Chops, Lettuce Salad with Assorted Vegetables, Celsius Sparkling Orange. Snacks/Other: Swanson Pygeum, Celery Seed, Nature's Way Cayenne & Garlic Capsules, Magnesium Citrate, Nature Made Fish Oil 1000 mg, centrum silver multivitamin. more...
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