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Woke at 207.0 on a work from home day. Did an hour of HIIT treadmill after 16:8 IF at noon and got a 203.0 weigh in to stay in the maintenance zone. Up .2 pounds but body fat down .1 pound. I had put a hold on eating Quest bars as I limit my carb intake. Adding one back in today to see how I do with the 'net' carbs thing. Targeting 1830 calories today.
8/17/15 Tanita Numbers (post 16:8 IF, post one hour HIIT treadmill):
Weight - 203.0 (est. goal at 10% BF - 183.0) - 20.0 lbs. to lose
Total body fat % - 15.0 (goal is 10% BF) - +5.0%
Total body fat lbs. - 30.5 (est. goal at 10% BF - 18.3) - 12.2 lbs.
Total body water % - 58.6 (balance is 62.5%) - 3.9% dehydrated
Muscle mass lbs. - 164.3 (est. goal at 10% BF - 156.7) - +7.6 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 2210 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 19
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 132 fat, 45 carbs, 115 protein, 38-48 fiber, <1500 sodium, 1830 cals
Ate: 110 fat, 63 carb, 164 prot, 29 fib, 2290 sod, 1831 cals (3233 used, 1402 deficit)
Running avg: 101 fat, 137 carb, 127 prot, 2123 cals (3349 used, 1226 deficit)
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1831 kcal
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Fat: 109.54g | Prot: 163.93g | Carbs: 62.66g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Quest Cookies & Cream Protein Bar, Baby Spinach, Kraft Natural Finely Shredded Triple Cheddar Cheese, Lucerne Best of The Egg Whites, Nature's Way Efagold Coconut Oil. Dinner: Amazing Grass Green SuperFood Drink Powder, dannon Light & Fit Greek Yogurt, Margaritaville Mango Salsa, Chicken Breast (Skin Not Eaten). Snacks/Other: Walnuts, Fresh Gourmet Sliced Almonds-Toasted, Feel Great 365 Daily Boost Vitamin Shot, Swanson Pygeum, Swanson Celery Seed, Nature's Way Cayenne & Garlic Capsules, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg. more...
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