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Woke at 201.4 despite eating 1877 calories yesterday (and only 1400 non-alcohol calories!) But ate 1000 extra mg of sodium due to shrimp and other stuff and did not hit my fat macro. Going to ensure I do that from now on. Did fully body dumbbell workout, but not at my best. Probably reflecting my low calories yesterday. Did 1000 HIIT treadmill. Ramped up my workout to a base of 4.5 mph with 5.5 mph HIIT bursts. I found that I could not keep my heart rate at the desired targets at 4 base and 5 HIIT. This worked, as I was able to exceed my max BPM for short periods at the end. Got a 198.8 weigh in after the post IF workout. Up two from three days ago, but solidly under 200. Very happy with the recent results. UPDATE: Ate a ton of sodium in spaghetti squash and meat sauce for dinner. Going to have to flush that out! Also ate 20 dates, which just killed my calories and carb macro. Will adjust tomorrow.
3/08/15 Tanita Numbers (post 16:8 IF, dumbbell workout, 1000 calorie HIIT treadmill):
Weight - 198.8 (est. goal at 10% BF - 185.0) - 13.8 lbs. to lose
Total body fat % - 15.1 (goal is 10% BF) - 5.1 % to lose
Total body fat lbs. - 30.4 (est. goal at 10% BF - 18.5) - 11.9 lbs. to lose
Total body water % - 61.3 (goal is 62-65) | Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 160.2 (est. goal at 10% BF - 158.5) - 1.7 lbs. extra water
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.2 (est. goal at 10% BF - 8.0) - .2 lbs. extra water
Daily calories - 3927 (RDI 2206) | Metabolic age - 22
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 69 fat, 185 carbs, 157 protein, 39 fiber, <1500 sodium, 1989 cals
Ate: 98 fat, 280 carb, 177 prot, 52 fib, 2897 sod, 2574 cals (3712 used, 1138 deficit)
Running avg: 75 fat, 166 carb, 179 prot, 2062 cals (3145 used, 1083 deficit)
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90.2 kg
Lost so far: 57.2 kg.
Still to go: 0 kg.
Diet followed: 100%.
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2574 kcal
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Fat: 97.95g | Prot: 176.52g | Carbs: 280.46g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: EfaGold EfaGold Pure Extra Virgin Coconut Oil, Flatout Light Original Flatbread, Jif Natural Crunchy Peanut Butter, Smuckers Sugar Free Strawbery Preserves, Super Advanced Whey Protein - Strawberry (42g), Nonfat Greek Yogurt - Plain, Bob's Red Mill Chia Seed, Organic Black Cumin Seeds, Apples . Dinner: Spaghetti Winter Squash, Dr. Pepper Diet Dr. Pepper (Bottle), Lettuce Salad with Assorted Vegetables, Bolthouse Farms Classic Extra Virgin Olive Oil Balsamic Vinaigrette, Safeway Tomato Paste, Chicken Stock, Beef Stew Meat. Snacks/Other: Body Fortress Super Advanced Whey Isolate Chocolate, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Date, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg, centrum silver multivitamin. more...
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Gaining 2.3 kg a Week
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