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Woke at 207.4, down .2 from yesterday. Targeted 600 calories on a 5:2 IF day but ended up at 700 with some additional nuts. I did 80 minutes on the treadmill after work and got to 205.6, which is down .2 from my post workout weight yesterday! Consistent. Nice body fat loss, too. As I was in the middle of my 80-minute treadmill workout, I was watching YouTube videos from a Dr. Pompa, who reminded me that fat burn/cardio workouts inhibit production of human grown hormone and testosterone. Beginning at mid-month, I’m going to try pure HIIT for only 10-15 minutes a day to see if I can get better results. It will kill me to not get my 10K Fitbit steps every day, but that’s not my real goal, is it? :) Did my first of two weekly med drips this morning. I typically add water weight after that, so it will be interesting to see my weight in the morning. Targeting 2000 calories tomorrow to make up for the extra 100 today, and then 2100 on Saturday and Sunday. Monday will be another 5:2 600 calorie fasting day.
7/07/16 Tanita Numbers (after 6 miles of walking at 3 mph):
Weight - 205.6 (est. goal at 10% BF - 183.0) - 22.6 lbs. to lose
Total body fat % - 15.0 (goal is 10% BF) - +5.0%
Total body fat lbs. - 30.9 (est. goal at 10% BF - 18.3) - +12.6 lbs.
Total body water % - 60.6 (balance is 62.5%) - 1.9% dehydrated
Muscle mass lbs. - 166.1 (est. goal at 10% BF - 156.7) - +9.4 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 lbs. (water)
RDI - 2287 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 20
Macros (in grams, rounded) (updated for July):
Targets: 180 fat, 40 net carb, 80 prot, 35 fib, 1500 sod, 2100 cals
Ate: 43 fat, 36 net carb, 29 prot, 27 fib, 328 sod, 700 cals (2809 used, 2109 deficit)
Running avg: 117 fat, 79 carb, 83 prot, 1686 cals (3110 used, 1424 deficit)
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93.3 kg
Lost so far: 54.2 kg.
Still to go: 0.3 kg.
Diet followed: 100%.
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700 kcal
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Fat: 42.81g | Prot: 29.25g | Carbs: 62.77g.
Breakfast: Nature's Way Organic Extra Virgin Coconut Oil. Lunch: Great Value Whole Natural Almonds, Maple Grove Farms Fat Free Balsamic Vinaigrette Dressing, Tomatoes, Fresh Express Italian Salad Mix. Dinner: Colavita Extra Virgin Olive Oil, Pecans, Brussels Sprouts. Snacks/Other: Glutathione Reduced, MK-7 Vitamin K2, C-1000, Kelp, Vitamin D3 1000 IU, Super Krill, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Fage Total 2% Greek Yogurt, Nature Made Calcium, Nature Made Super B-Complex. more...
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Losing 0.6 kg a Week
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