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Woke up at 207.0 after hitting 205.8 before dinner the night before. Ate 650 calories and walked five miles during the workday. Pre-dinner weigh in was 204.4, which was great news. I was thinking of not working out, but thought I would do an abbreviated one. Did 35 minutes of HIIT on the treadmill, modifying my usual workout. I usually do 65 minutes, starting at 3.0 mph as a base with one minute at 5 mph after every five minutes. After the HIIT, I bump up the base mph by .1 until I hit 4.0 mph after 45 minutes. I then do 20 minutes at 4mph (with 5mph bursts) to complete the workout. Tonight, I did the same thing but did the HIIT at 5mph every three minutes until I hit 4mph at the end of 35 minutes.
I told myself that if I had lost a pound, I’d stop. I got on the scale and it was 204.0. Hey, that’s not enough of a result for all that hard work! I got back on for 30 more minutes, alternating 4mph with 5mph HIIT bursts. Got back off and was rewarded with a nice 202.2 weigh in. More proof that the water comes off in the last half hour. Going to have another monster calorie burn day so I ate 2500 calories of good stuff, and even had two beers with dinner as a reward. Extra sodium from chicken.
1/14/15 Tanita Numbers (pre-dinner, exercise, 900 calorie HIIT treadmill):
Weight - 202.2 (goal at 10% BF - 180.0) - 22.2 lbs. to lose
Total body fat % - 14.9 (goal is 10% BF) - 4.9 % to lose
Total body fat lbs. - 30.2 (goal at 10% BF - 18.0) - 12.2 lbs. to lose
Total body water % - 62.0 (goal is 60-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 163.6 (goal at 10% BF - 154.0) - 9.6 lbs. extra water
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.4 (goal at 10% BF - 8.0) - .4 lbs. extra water
Daily calories: 4010 (RDI 2253)
Metabolic age - 21
If It Fits Your Macros numbers (macro numbers in grams, rounded):
Today targets: 70 fat, 185 carbs, 200 protein, 40 fiber, <1500 sodium, 2170 cals (plus 748 extra - any macro OK)
Today ate: 96 fat, 195 carbs, 222 protein, 83 fiber, 2450 sodium, 2566 cals (3918 used, 1352 deficit)
Running avg: 87 fat, 185 carbs, 177 protein, 2322 cals (3519 used, 1197 deficit)
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91.7 kg
Lost so far: 55.7 kg.
Still to go: 0 kg.
Diet followed: 100%.
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View Diet Calendar, 14 January 2015:
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2566 kcal
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Fat: 95.71g | Prot: 221.79g | Carbs: 194.56g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Quest Strawberry Cheesecake Protein Bar, Quest Cinnamon Roll Protein Bar, Blue Diamond Whole Natural Almonds 100 Calorie Packs. Dinner: Beer, Cherry Tomatoes, Green String Beans, Chicken Breast (Skin Not Eaten). Snacks/Other: centrum silver multivitamin, Super Advanced Whey Isolate - Vanilla Creme, Safeway Frozen Blueberries, Organic Black Cumin Seeds, Bob's Red Mill Chia Seed, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Bob's Red Mill Organic 100% Whole Ground Golden Flaxseed Meal, Bananas, Fresh Express Baby Kale Mix, Brazil Nuts, Swanson Apple Cider Vinegar Capsules, Nature Made Fish Oil 1000 mg, Nature Made Magnesium Citrate, One A Day Men's Health Formula Multivitamin Supplement. more...
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Losing 11.4 kg a Week
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