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Woke at 218.8, up 2.8 from yesterday and after a fun karaoke party last night where I had snacks and beer. Some of those are listed on today's journal because I ate/drank them after midnight. Finished 16:8 Intermittent Fast and did 85 minutes of HIIT walking and running outside on a beautiful fall day. Got a 214.0 weigh in afterward, up 3.0 from yesterday’s post workout number. Will work this water weight off this week.
11/08/15 Tanita Numbers (after 16:8 IF and 85 minute [6.1 mile] HIIT walk/run):
Weight - 214.0 (est. goal at 10% BF - 183.0) - 31.0 lbs. to lose
Total body fat % - 15.5 (goal is 10% BF) - +5.5%
Total body fat lbs. - 33.3 (est. goal at 10% BF - 18.3) - +15.0 lbs.
Total body water % - 57.3 (balance is 62.5%) - 5.2% dehydrated
Muscle mass lbs. - 172.1 (est. goal at 10% BF - 156.7) - +15.4 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 2306 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded):
Targets: 75 fat, 125 carbs, 195 protein, 40 fiber, 1500 sodium, 1955 calories
Ate: 68 fat, 213 carb, 121 prot, 33 fib, 1193 sod, 2130 cals (3481 used, 1351 deficit)
Running avg: 106 fat, 156 carb, 165 prot, 2288 cals (3330 used, 1042 deficit)
View Diet Calendar, 08 November 2015:
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2130 kcal
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Fat: 68.09g | Prot: 120.70g | Carbs: 213.45g.
Lunch: Butter, Safeway Steams in the Bag - Broccoli, Carrots & Cauliflower. Dinner: Baby Spinach, Safeway Organic Whole Strawberries Frozen, Bluebonnet Whey Protein Isolate - French Vanilla, So Delicious Coconut Milk Unsweetened, Carrots, Smucker's Sugar Free Strawberry Jam, Pork Chops (Top Loin, Boneless). Snacks/Other: Red Lobster Single Malt Scotches, Kind Fruit & Nut Almond & Coconut Bar, Landshark Lager, Ice Cream, Artisan Fresh Harvest Apple Bundt Cake, 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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