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Woke at 210.6, up 2.0 from yesterday. Finished 16:8 IF and will do a hard hour of true HIIT treadmill to try to get some water sweated out. Targeting 1630 calories today. UPDATE: Did 86 minutes of HIIT treadmill, alternating between 4 and 5 mph to get in my six miles and 10K steps. Got a 207.0 weigh in afterward. Hearty breakfast at 1:30 and then ended the day with nice dinner at 7. Finally hit the macro mix I've been aiming for.
4/10/16 Tanita Numbers (after 18 hour fast, 86 minutes HIIT treadmill):
Weight - 207.0 (est. goal at 10% BF - 183.0) - 24.0 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 31.5 (est. goal at 10% BF - 18.3) - +13.2 lbs.
Total body water % - 59.1 (balance is 62.5%) - 3.4% dehydrated
Muscle mass lbs. - 167.1 (est. goal at 10% BF - 156.7) - +10.4 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 - 2282 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 19
Today's Macros (in grams, rounded) (updated for April):
Targets: 100 fat, 50 net carb, 150 prot, 35 fib, 1500 sod, 1700 cals
Ate: 84 fat, 45 net carb, 143 prot, 37 fib, 2277 sod, 1628 cals (3035 used, 1407 deficit)
Running avg: 75 fat, 104 carb, 147 prot, 1700 cals (3322 used, 1622 deficit)
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1628 kcal
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Fat: 83.59g | Prot: 142.75g | Carbs: 81.34g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Butter, Food For Life Baking Company Ezekiel 4:9 Sprouted 100% Whole Grain Bread, Egg, Kraft Natural Finely Shredded Triple Cheddar Cheese, Oscar Mayer Deli Fresh Black Forest Ham. Dinner: Butter, Safeway Steam in Bag Broccoli Florets, Pork Chops (Top Loin, Boneless), Colavita Extra Virgin Olive Oil, Safeway Steam in Bag Broccoli Florets. Snacks/Other: Vitafusion Fiber Well Gummies, 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 Calcium, Nature Made Super B-Complex. more...
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