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Another interesting instance where I came home significantly heavier than I went to work. Woke at 202.2, but weighed 204.4 after work (where I ate about 1000 calories). Did a 1000 calorie HIIT treadmill. The workouts tonight and last night were more difficult than usual, but I’m only sleeping five hours a night. Got a 201.0 weigh in afterwards. Again nailed my calorie and macro targets, but pork chops and sauerkraut contributed extra sodium. Reviewed my number history and I’m adjusting my final target weight at 10 percent body fat to 185 lbs. instead of 180. That gets me a bit closer to goal, at least on paper.
2/19/15 Tanita Numbers (pre-dinner, post 1000 calorie HIIT treadmill):
Weight - 201.0 (est. goal at 10% BF - 185.0) - 16.0 lbs. to lose
Total body fat % - 14.3 (goal is 10% BF) - 4.3 % to lose
Total body fat lbs. - 28.6 (est. goal at 10% BF - 18.5) - 10.1 lbs. to lose
Total body water % - 63.3 (goal is 62-65)
Visceral fat rating - 8 (goal is 7)
Muscle mass lbs. - 164.0 (est. goal at 10% BF - 158.5) - 5.5 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 - 4015 (RDI 2256)
Metabolic age - 20
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 70 fat, 174 carbs, 160 protein, 40 fiber, <1500 sodium, 1964 cals
Ate: 76 fat, 88 carb, 243 prot, 42 fib, 2496 sod, 1964 cals (3454 used, 1490 deficit)
Running avg: 75 fat, 149 carb, 185 prot, 2010 cals (3348 used, 1338 deficit)
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91.2 kg
Lost so far: 56.2 kg.
Still to go: 0 kg.
Diet followed: 100%.
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View Diet Calendar, 19 February 2015:
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1964 kcal
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Fat: 75.95g | Prot: 242.61g | Carbs: 87.91g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Pure Protein Chocolate Peanut Butter High Protein Bar, Cacoa Nibs, Body Fortress Super Advanced Whey Isolate Chocolate, Now Real Food Golden Flax Seeds, Bob's Red Mill Chia Seed, Organic Black Cumin Seeds, Lucerne 1% Milkfat No Salt Added Cottage Cheese. Dinner: Cooked Sauerkraut, Pork Chops (Top Loin, Boneless), Celsius Wild Berry Soda. Snacks/Other: Vitafusion Fiber Well Gummies, Nature Made Fish Oil 1000 mg, Nature Made Magnesium Citrate, centrum silver multivitamin. more...
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Losing 0.6 kg a Week
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