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Hopped on the treadmill for 49 minutes after my trip to Five Guys. Burned off 615 calories to hit my 750 calorie deficit and had enough left for a nice nightcap! Body fat has not changed appreciably over the past few nights but gained some water. Off to the beach tomorrow. HIIT will occur on the Ocean City boardwalk!
10/14/15 Tanita Numbers (after 16:8 IF and 5 mile HIIT walk/run):
Weight - 216.8 (est. goal at 10% BF - 183.0) - 33.8 lbs. to lose
Total body fat % - 15.4 (goal is 10% BF) - +5.4%
Total body fat lbs. - 33.4 (est. goal at 10% BF - 18.3) - +15.1 lbs.
Total body water % - 61.5 (balance is 62.5%) - 1.0% dehydrated
Muscle mass lbs. - 174.4 (est. goal at 10% BF - 156.7) - +17.7 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 9.0 (est. goal at 10% BF - 8.0) - +1.0 (water)
RDI 2450 / Visceral fat rating - 10 (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: 154 fat, 189 carb, 155 prot, 46 fib, 4265 sod, 2736 cals (3509 used, 773 deficit)
Running avg: 123 fat, 180 carb, 195 prot, 2605 cals (3371 used, 766 deficit)
View Diet Calendar, 14 October 2015:
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2736 kcal
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Fat: 153.82g | Prot: 154.88g | Carbs: 188.89g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Six Star Pro Nutrition Whey Isolate + Elite Series, America's Choice Bacon Thick Sliced, Vinaigrette Dressing, Avocados, Turkey Breast Meat, Feta Cheese, Mixed Salad Greens, Tomatoes, Egg, Apples , Quest Apple Pie Protein Bar, Emerald Natural Walnuts & Almonds. Dinner: Coca-Cola Coke Zero, Five Guys Bacon Cheeseburger, Five Guys Little Fries. Snacks/Other: Bourbon, Coffee-Mate Sugar Free Italian Sweet Creme Coffee Creamer, Atkins Meal Cookies n' Creme Bar, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg. more...
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