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Woke at 219.8, up 3.8 pounds from this time yesterday. Ate exactly the right number of calories yesterday, but had three Fireball whiskies after midnight as I chilled out to some music. Unfortunately, that stuff is full of sugar. Lesson learned. It's delicious, but I'll stick with the standard stuff going forward. It's 1:23 pm and not remotely hungry yet (did have my coconut oil and coffee). Doing paperwork and not able to get out for a walk yet. Not going to eat until I'm hungry. Enjoy your Sunday! UPDATE: Went out at 5:30 pm and did my HIIT walk/run. Decided to add a third leg to the journey since I only had one mile in the bank and my daily goal is 7. I ended up walking 8.5 miles (and now over 10 for the day). Again, kept a crazy high heart rate just by fast walking (after the first three HIIT sprints). Average bpm was 178 to 182, with a high of 184! That continued for nearly the entire first hour. Did a quick trip home to move some water and went back out to more of the same. Very strange. Came back and weighed 214.4, so I’m getting back on track. But will burn so many calories today that Fitbit is saying I need to eat 3220 for a 750 calorie deficit! OK, here we go…
10/11/15 Tanita Numbers (after 21 hours fasting and 7 mile HIIT walk/run):
Weight - 214.4 (est. goal at 10% BF - 183.0) - 31.4 lbs. to lose
Total body fat % - 15.5 (goal is 10% BF) - +5.5%
Total body fat lbs. - 33.2 (est. goal at 10% BF - 18.3) - +14.9 lbs.
Total body water % - 59.3 (balance is 62.5%) - 3.2% dehydrated
Muscle mass lbs. - 172.4 (est. goal at 10% BF - 156.7) - +15.7 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 (water)
RDI 2361 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded, based on 2144 calories; adjusted as required):
Targets: 60 fat, 164 carbs, 237 protein, 39 fiber, 1500 sodium, 2144 cals or 750 deficit
Ate: 142 fat, 220 carb, 243 prot, 61 fib, 2060 sod, 3218 cals (3975 used, 757 deficit)
Running avg: 123 fat, 183 carb, 201 prot, 2622 cals (3384 used, 762 deficit)
View Diet Calendar, 11 October 2015:
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3218 kcal
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Fat: 142.29g | Prot: 243.20g | Carbs: 220.20g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Coffee-Mate Sugar Free Italian Sweet Creme Coffee Creamer. Dinner: Jennie-O Turkey Burgers Original, Flatout Light Original Flatbread, Cucumber (with Peel), Tomatoes. Snacks/Other: Smucker's Sugar Free Apricot Preserves, Jif Natural Crunchy Peanut Butter, Flatout Light Original Flatbread, Bourbon, Dr. Pepper Diet Dr. Pepper (Bottle), Hershey's Natural Unsweetened Cocoa, Bananas, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Organic Black Cumin Seeds, Now Real Food Golden Flax Seeds, Bob's Red Mill Chia Seed, Healthworks Cacoa Nibs, Amazing Grass Amazing Meal - Chocolate Infusion, Fireball Cinnamon Whiskey, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Swanson Celery Seed, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg. more...
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