|
Woke at 206.4, which likely reflected the 2500 mg of sodium ingested yesterday. Truth be told, I also had a few cordials after midnight when I realized I'd be snowed in today and didn't have to go to work. So, adding that in before even waking! Fasted until 3pm, except for coconut oil in coffee. Did some snow shoveling and a 1000 calorie HIIT session on the treadmill. Got back down to 201.8. That’s showing a gain from Saturday morning, but I've mostly lost the water I gained later on Saturday. Should be back in the 190s by the weekend. Targeted 2010 calories, but ate just over 2200 to get in required protein and fiber.
2/17/15 Tanita Numbers (post 19 hour fast and 1000 calorie HIIT treadmill):
Weight - 201.8 (est. goal at 10% BF - 180.0) - 21.8 lbs. to lose
Total body fat % - 14.8 (goal is 10% BF) - 4.8 % to lose
Total body fat lbs. - 29.8 (est. goal at 10% BF - 18.0) - 11.8 lbs. to lose
Total body water % - 62.2 (goal is 62-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 163.6 (est. 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 (est. goal at 10% BF - 8.0) - .4 lbs. extra water
Daily calories - 4007 (RDI 2251)
Metabolic age - 21
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 70 fat, 185 carbs, 160 protein, 40 fiber, <1500 sodium, 2010 cals
Ate: 80 fat, 182 carb, 160 prot, 41 fib, 1201 sod, 2217 cals (3382 used, 1165 deficit)
Running avg: 75 fat, 154 carb, 181 prot, 2022 cals (3345 used, 1323 deficit)
|
91.5 kg
Lost so far: 55.9 kg.
Still to go: 0 kg.
Diet followed: Reasonably Well.
|
View Diet Calendar, 17 February 2015:
|
2217 kcal
|
Fat: 80.13g | Prot: 160.27g | Carbs: 181.80g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Dr. Pepper Diet Dr. Pepper (Bottle), Apples, Blueberries, Tyson Foods Boneless Skinless Chicken Breasts, Lemon, La Tortilla Factory Smart & Delicious Light Flour Tortillas, S'mores High Protein Bar, Grapes, Brazil Nuts, Trader Joe's Organic Raw Honey, Jif Natural Crunchy Peanut Butter, Baby Carrots. Dinner: Pork Chops (Top Loin, Boneless), Green String Beans. Snacks/Other: Vitafusion Fiber Well Gummies, Super Advanced Whey Isolate Chocolate, Nature Made Fish Oil 1000 mg, Nature Made Magnesium Citrate, centrum silver multivitamin, Cordial or Liqueur. more...
|
Gaining 2.8 kg a Week
|