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Woke at 212.0, up .6 from yesterday but not bad considering my calorie burn was down a bit and we ate dinner out last night. Will be tied to the computer for most of the day today but will try to get an hour on the treadmill right at 5 pm. UPDATE: Worked from home and did not even get one mile of walking in by 10:30 pm! Got on the treadmill for the last 70 minutes of the day to try to make my Fitbit minimums and I almost made it. Ended up at 9.6K steps and 5.6 miles, but did burn 3209 calories. Heart rate went up to 175 about every five minutes until I reduced speed to adjust. Got a 209.4 weigh in, but it was after midnight so will be recorded on 12/08. The extra calorie burn allowed a midnight snack of Greek Yogurt with protein powder.
12/07/15 Tanita Numbers (after dinner, post 70-minute HIIT treadmill):
Weight - 209.4 (est. goal at 10% BF - 183.0) - 26.4 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 31.8 (est. goal at 10% BF - 18.3) - +13.5 lbs.
Total body water % - 61.7 (balance is 62.5%) - .8% dehydrated
Muscle mass lbs. - 168.8 (est. goal at 10% BF - 156.7) - +12.1 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 2355 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded) (new adjusted macros for December):
Targets: 50 fat, 150 carb, 240 prot, 50 fib, 1500 sod, 2010 cals (2004 due to lower burn)
Ate: 56 fat, 143 carb, 257 prot, 43 fib, 2291 sod, 2013 cals (3209 used, 1196 deficit)
Running avg: 84 fat, 164 carb, 216 prot, 2211 cals (3640 used, 1429 deficit)
View Diet Calendar, 07 December 2015:
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2013 kcal
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Fat: 55.70g | Prot: 256.63g | Carbs: 143.36g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Quest Double Chocolate Chunk Protein Bar, Oscar Mayer Deli Fresh Honey Ham, Hot Venison Snack Sticks, Super Advanced Whey Protein - Chocolate (38g), Lucerne 1% Milkfat No Salt Added Cottage Cheese, Now Real Food Golden Flax Seeds, Bob's Red Mill Chia Seed, Organic Black Cumin Seeds. Dinner: Simply Enjoy Grilled Red and Yellow Peppers, Celsius Sparkling Cola, Triquetra Health Organic Spirulina, dannon Light & Fit Greek Yogurt, Safeway Steam in the Bag - Broccoli & Cauliflower, Chicken Breast (Skin Not Eaten). Snacks/Other: Hershey's Natural Unsweetened Cocoa, Fage Total 2% Greek Srained Yogurt (Fage), Bluebonnet Whey Protein Isolate - French Vanilla, Apples, Trader Joe's Organic Raw Honey, Vitamin D3 5000 IU, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Nature Made Fish Oil 1000 mg, Nature Made Super B-Complex, dannon Light & Fit Greek Yogurt. more...
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