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Good Sunday morning. All is right with the world as I did lose 3.6 pounds during a HIIT workout. Yesterday’s .6 pound workout loss was weird! Woke at 205.2, which was lower than yesterday by a pound. Forgot to do my coconut oil in coffee, but did do a concoction of filtered water, cinnamon, lemon juice, turmeric, black pepper, garlic, and parsley. Heated it up to body temperature and drank a good pint of it. Not really something you do for taste! : ) Did my 1000 calorie HIIT treadmill. Had a hard time keeping my heart rate on target as I was well rested. Usually no problem hitting or exceeding targets when I’m tired and working out during weeknight evenings. Got a nice 202.8 weigh in for my efforts. Need to average 1316 calories a day for the rest of the month to make my 1972 per day calorie average target for April (still paying for Easter indulgence). So I am going to alternate 1000 calorie and 1632 calorie days until the end of the month. That will be easy to do. Should see the 190s again by next weekend or even earlier.
4/19/15 Tanita Numbers (post 16:8 IF, post-1000 calorie HIIT treadmill):
Weight - 202.8 (est. goal at 10% BF - 184.0) -18.8 lbs. to lose
Total body fat % - 14.8 (goal is 10% BF) - +4.8%
Total body fat lbs. - 30.0 (est. goal at 10% BF - 18.4) - +11.6 lbs.
Total body water % - 60.3 (balance is 62.5%) - 2.2% dehydrated
Muscle mass lbs. - 164.4 (est. goal at 10% BF - 157.6) - +6.8 lbs. (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. (water)
RDI 2235 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 24
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 68 fat, 68 carbs, 154 protein, 39 fiber, <1500 sodium, 1500 cals
Ate 68 fat, 129 carb, 210 prot, 44 fib, 2492 sod, 1871 cals (2981 used, 1110 deficit)
Running avg: 103 fat, 202 carb, 159 prot, 2380 cals (3058 used, 678 deficit)
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92.0 kg
Lost so far: 55.4 kg.
Still to go: 0 kg.
Diet followed: 100%.
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1871 kcal
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Fat: 68.36g | Prot: 210.42g | Carbs: 129.07g.
Lunch: Crisco Pure Organic Coconut Oil, Grove Square Pumpkin Spice Cappuccino, Fresh Express Lettuce Trio, StarKist Low Sodium Chuck Light Tuna in Water (Pouch), Flatout Healthy Grains Multi-Grain with Flax Flatbread, Lemon. Dinner: Zevia Cream Soda, Chicken Breast (Skin Not Eaten), Organic Raw Honey, Sugar Free Italian Sweet Creme Coffee Creamer, Quest Chocolate Chip Cookie Dough Protein Bar, Organic BBQ Sweet & Spicy Sauce, Chicken Breast (Skin Not Eaten). Snacks/Other: Brazil Nuts, Chia Seed, Activia Light & Fit Greek - Strawberry (Dannon), Bananas, Organic Black Cumin Seeds, Safeway Organic Whole Strawberries Frozen, Body Fortress Super Advanced Whey Isolate - Chocolate, Healthworks Cacoa Nibs, Magnesium Citrate, Nature Made Fish Oil 1000 mg, centrum silver multivitamin. more...
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Losing 8.9 kg a Week
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