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Another light eating day (700 calories combined with five miles of walking at work) had me down to 207.4 pre-dinner. Grabbed some food and then a workout. Completed 35 minutes of treadmill doing HIIT with four minutes at 3 mph and then a minute at 10 mph, repeated. Then did a full 10 exercise dumbbell workout and 100 crunches. Plenty of liquids. Sodium 1699.
Here are the 8/28/14 Tanita Numbers (pre-dinner, pre-workout):
Weight - 207.4
Goal Weight (10% BF) - 199.6 (192 actual, so 7.6 lbs. of extra water)
Total body fat % - 13.4
Total body fat lbs. - 27.8
Total body water % - 65.5
Visceral fat rating - 8
Muscle mass lbs. - 170.8
Physique rating - 6
Bone mass lbs. - 8.8
Daily calories: 4196 (RDI 2357)
Metabolic age - 17
If It Fits Your Macros numbers (macro numbers in grams, rounded):
Today targets: 80 fat, 80 carbs, 40-50 fiber, 200 protein, 1840 cals
Today ate: 66 fat, 170 carbs, 52 fiber, 182 protein, 1927 cals (3030 used, 1103 deficit)
Running avg: 83 fat, 193 carbs, 164 protein, 2234 cals (2681 used, 447 deficit)
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94.1 kg
Lost so far: 53.3 kg.
Still to go: 1.1 kg.
Diet followed: 100%.
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1927 kcal
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Fat: 66.04g | Prot: 181.72g | Carbs: 170.00g.
Breakfast: Nature's Way Efagold Coconut Oil. Lunch: Pure Protein Chocolate Deluxe High Protein Bar (Small), Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate, Body Fortress Super Advanced Whey Isolate - Vanilla Creme, Green String Beans. Dinner: Safeway Safeway gourmet salad toppers cranberry and roasted almonds, Kraft Light Asian Toasted Sesame Salad Dressing, Spinach, Grapes, Pork Chops (Top Loin, Boneless), County Line Meat Stick. Snacks/Other: Good Sense Dry Roasted Edamame, Healthworks Cacoa Nibs, Body Fortress Super Advanced Whey Isolate - Vanilla Creme, Kale, Now Real Food Golden Flax Seeds, Bob's Red Mill Chia Seed, Safeway Unsweetened Mixed Berries, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Nature Made Fish Oil 1000 mg, Now Magnesium Citrate, One A Day Men's Health Formula Multivitamin Supplement. more...
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Losing 7.6 kg a Week
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