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Woke at 216.0, down 1.6 from yesterday morning. Finished 16:8 Intermittent Fast and did 75 minutes of HIIT treadmill. Got a nice 211.0 weigh in afterward. Water moving out nicely. Karaoke party tonight so I will have tons of temptation. Will try to eat no more than a spoonful of anything bad. A few drinks are probably in store, although I’ll take it easy on that, too. Targeting 1955 calories today.
11/07/15 Tanita Numbers (after 16:8 IF and 75 minutes [6.5 mile] HIIT treadmill):
Weight - 211.0 (est. goal at 10% BF - 183.0) - 28.0 lbs. to lose
Total body fat % - 15.4 (goal is 10% BF) - +5.4%
Total body fat lbs. - 32.6 (est. goal at 10% BF - 18.3) - +14.3 lbs.
Total body water % - 57.7 (balance is 62.5%) - 4.8% dehydrated
Muscle mass lbs. - 170.0 (est. goal at 10% BF - 156.7) - +13.3 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 2288 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 19
Today's Macros (in grams, rounded):
Targets: 75 fat, 125 carbs, 195 protein, 40 fiber, 1500 sodium, 1955 calories
Ate: 167 fat, 164 carb, 216 prot, 26 fib, 4468 sod, 3382 cals (4099 used, 717 deficit)
Running avg: 112 fat, 148 carb, 171 prot, 2310 cals (3308 used, 998 deficit)
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95.7 kg
Lost so far: 51.7 kg.
Still to go: 2.7 kg.
Diet followed: 100%.
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View Diet Calendar, 07 November 2015:
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3382 kcal
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Fat: 167.39g | Prot: 216.39g | Carbs: 164.41g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Peanut Butter Supreme, dannon Light & Fit Greek Yogurt, Carrots, Beef Stew Meat. Dinner: Trader Joe's Multigrain Crackers, Cream Cheese, Landshark Lager, Great Value Sliced Pepper Jack Cheese, Coleslaw, Dinner Rolls, Dinosaur Bar-B-Que Pulled Pork, Chicken Wing, Chili, Chicken Express Fried Chicken Gizzard. Snacks/Other: 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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Losing 14.0 kg a Week
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