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Woke at 218.6 after a calorie surplus day. But… about 1500 of those were alcohol, so probably not a huge effect. Had a cheeseburger and an ice cream sundae for lunch, but that was it for the day as of 7 pm. Did five miles on the boardwalk and then weighed in at 216.2. That’s down .6 from this time yesterday. Body fat staying the same. Did not go out for dinner after all. Two protein bars and a protein shake got me back on my calorie target.
10/16/15 Tanita Numbers (before dinner and after five mile HIIT walk/run):
Weight - 216.2 (est. goal at 10% BF - 183.0) - 33.2 lbs. to lose
Total body fat % - 15.5 (goal is 10% BF) - +5.5%
Total body fat lbs. - 33.4 (est. goal at 10% BF - 18.3) - +15.1 lbs.
Total body water % - 60.3 (balance is 62.5%) - 2.2% dehydrated
Muscle mass lbs. - 173.8 (est. goal at 10% BF - 156.7) - +17.1 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 9.0 (est. goal at 10% BF - 8.0) - +1.0 (water)
RDI 2411 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded, based on 2144 calories; adjusted as required):
Targets: 60 fat, 164 carbs, 237 protein, 39 fiber, 1500 sodium, 2144 cals or 750 deficit
Ate: 110 fat, 147 carb, 115 prot, 33 fib, 1886 sod, 1902 cals (3290 used, 1388 deficit)
Running avg: 122 fat, 179 carb, 186 prot, 2606 cals (3358 used, 752 deficit)
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98.1 kg
Lost so far: 49.4 kg.
Still to go: 5.1 kg.
Diet followed: Poorly.
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View Diet Calendar, 16 October 2015:
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1902 kcal
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Fat: 109.84g | Prot: 115.05g | Carbs: 146.74g.
Lunch: Half and Half Cream, Sonic Peanut Butter Sundae, Cheeseburger with 1/4 Lb Meat on Bun. Dinner: White Chocolate Raspberry Protein Bar, Pepsi Diet Pepsi (Bottle), Banana Nut Muffin Natural Protein Bar. Snacks/Other: Body Fortress Super Advanced Whey Protein, Half and Half Cream, Now Magnesium Citrate, Nature Made Turmeric Capsules, Feel Great 365 Super Krill, centrum silver multivitamin, Kraft PLTR SLT PNUT PP 2/$1.00. more...
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Losing 1.9 kg a Week
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