|
Woke at a pesky 211.6 after only eating 1267 calories yesterday (but only burning 2232). Fasted until 3:30 pm and got in a full body dumbbell workout and a 1000 calorie HIIT session on the treadmill. Then I went out and did some pool maintenance, including deep dives to retrieve a few errant bricks that made it into the deep end. Weighed in and got a 208.0. OK, but up .2 from three days ago. Body water percentage is way down. Onward...
6/07/15 Tanita Numbers (post weights, 1000 calorie treadmill, 17 hour fast):
Weight - 208.0 (est. goal at 10% BF - 182.9) - 25.1 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 31.7 (est. goal at 10% BF - 18.3) - +13.4 lbs.
Total body water % - 57.5 (balance is 62.5%) - 5.0% dehydrated
Muscle mass lbs. - 167.9 (est. goal at 10% BF - 156.5) - +11.4 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 (water)
RDI 2244 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 30
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 67 fat, 187 carbs, 154 protein, 38 fiber, <1500 sodium, 1967 cals
Ate: 72 fat, 136 carb, 201 prot, 39 fib, 1995 sod, 1969 cals (3204 used, 1235 deficit)
Running avg: 77 fat, 132 carb, 169 prot, 1847 cals (3220 used, 1373 deficit)
|
94.3 kg
Lost so far: 53.1 kg.
Still to go: 1.4 kg.
Diet followed: 100%.
|
|
1969 kcal
|
Fat: 71.58g | Prot: 200.51g | Carbs: 136.26g.
Breakfast: Pure Organic Coconut Oil. Lunch: Blueberries, Lucerne Nonfat Greek Yogurt - Plain, Trader Joe's Organic Raw Honey, Organic Black Cumin Seeds, Golden Flax Seeds, Bob's Red Mill Chia Seed, 100% Whole Grain Oatmeal, Super Advanced Whey Isolate Chocolate. Dinner: Bolthouse Farms Honey Mustard Yogurt Dressing, Chicken Breast (Skin Not Eaten), Lettuce Salad with Assorted Vegetables. Snacks/Other: Bananas, Brazil Nuts, Vitafusion Fiber Well Gummies, Safeway Unsweetened Mixed Berries, Trader Joe's Organic Raw Honey, Baby Spinach, So Delicious Coconut Milk Unsweetened, Healthworks Cacoa Nibs, Magnesium Citrate, Nature Made Fish Oil 1000 mg, centrum silver multivitamin. more...
|
Gaining 0.2 kg a Week
|