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Woke at 222.4, up 3.2 after a night out that included drinks and dessert. Too many carbs over the past two days. Lower calories, fewer carbs, and a workout today. UPDATE: Came home at 222.8. Ate 1117 calories today to get fully back on track. Did a lot of walking and metro escalator climbing and had a great calorie burn. Did an hour of HIIT treadmill to top 8.6 miles, 15K steps, and more than 4600 calories burned today. Carrying an amazing amount of water, which shows in a post workout weigh in of 219.6. That will have to whoosh one day soon.
1/20/16 Tanita Numbers (after dinner, after 60 minute HIIT treadmill):
Weight - 219.6 (est. goal at 10% BF - 183.0) - 36.6 lbs. to lose
Total body fat % - 15.5 (goal is 10% BF) - +5.5%
Total body fat lbs. - 34.1 (est. goal at 10% BF - 18.3) - +15.8 lbs.
Total body water % - 63.4 (balance is 62.5%) - .9% overhydrated
Muscle mass lbs. - 176.3 (est. goal at 10% BF - 156.7) - +19.6 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 9.2 (est. goal at 10% BF - 8.0) - +1.2 (water)
RDI - 2482 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 21
Today's Macros (in grams, rounded) (updated for January):
Targets: 70 fat, 70 carb, 260 prot, 50 fib, 1500 sod, 1950 cals (2422 based on burn)
Ate: 39 fat, 45 carb, 98 prot, 4 fib, 2015 sod, 1117 cals 4616 used, 3499 deficit)
Running avg: 79 fat, 148 carb, 147 prot, 1986 cals (3305 used, 1319 deficit)
View Diet Calendar, 20 January 2016:
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1117 kcal
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Fat: 39.11g | Prot: 97.62g | Carbs: 45.04g.
Lunch: Half and Half Cream, Chicken Noodle Soup, Trader Joe's Cobb Salad with Chicken & Bacon. Dinner: Celsius Wild Berry Soda, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Red Lobster Single Malt Scotches. Snacks/Other: dannon Light & Fit Greek Yogurt, Vitamin D3 5000 IU, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Now Magnesium Citrate, Swanson Apple Cider Vinegar Capsules, Nature Made Super B-Complex. more...
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