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Woke at 215.2, down 1.6 from yesterday. Feeling good about the water loss and body fat is dropping incrementally, too. Will be eating 1700-1800 calories on average for the rest of the month. Probably will take calorie intake down another 100 per day on average for February to see how that goes. UPDATE: Finished another workday at home, which left me with just under a mile of puttering around the house from my laptop to the kitchen to the bathroom! (I usually come home with 3-4 miles in the bank when I go into town for work.) Got on the treadmill and did 70 minutes of HIIT. Got a nice new post-holiday low of 211.6 afterward. Ate more than my target calories as I was still famished after one helping of chicken and steamed veggies. So I had another! Three-hour delay or telework option for tomorrow again. Not sure what I’ll do yet.
1/27/16 Tanita Numbers (after dinner; after 70 minutes of HIIT treadmill):
Weight - 211.6 (est. goal at 10% BF - 183.0) - 28.6 lbs. to lose
Total body fat % - 15.6 (goal is 10% BF) - +5.6%
Total body fat lbs. - 33.0 (est. goal at 10% BF - 18.3) - +14.7 lbs.
Total body water % - 57.2 (balance is 62.5%) - 5.3% 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. - 8.6 (est. goal at 10% BF - 8.0) - +.6 (water)
RDI - 2305 / Visceral fat rating - 11 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded) (updated for January):
Targets: 70 fat, 70 carb, 260 prot, 50 fib, 1500 sod, 1950 cals (1911 based on burn)
Ate: 104 fat, 23 carb, 226 prot, 13 fib, 1709 sod, 2035 cals (3084 used, 1049 deficit)
Running avg: 79 fat, 145 carb, 161 prot, 2012 cals (3263 used, 1251 deficit)
View Diet Calendar, 27 January 2016:
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2035 kcal
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Fat: 104.20g | Prot: 225.63g | Carbs: 35.49g.
Breakfast: Body Fortress 100% Premium Vanilla Whey Protein, EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Sargento Sliced Pepper Jack Cheese, Land O'Lakes Spreadable Butter with Canola Oil, Egg. Dinner: Chicken Breast (Skin Not Eaten), Safeway Steams in the Bag - Broccoli, Carrots & Cauliflower, Safeway Steams in the Bag - Broccoli, Carrots & Cauliflower, Chicken Breast (Skin Not Eaten). Snacks/Other: Brazil Nuts, Gold Emblem Raw Natural Almonds, Healthworks Cacoa Nibs, 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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