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Woke at 214.4, but came home at 217.6 after having a steak sandwich and some desserts at lunch. Ate some chicken and a Quest bar for dinner (protein and fiber) and then did a late treadmill workout that went well. Actually stayed at 5 mph for extended periods instead of just doing it for the HIIT sprints. Stayed on until I totaled 8 miles for the day. Had some ground to make up! Weighed 213.4 afterward. Will do a nice outside walk/run tomorrow afternoon for the final workout of the month.
10/30/15 Tanita Numbers (after 65 minutes HIIT treadmill):
Weight - 213.4 (est. goal at 10% BF - 183.0) - 30.4 lbs. to lose
Total body fat % - 15.4 (goal is 10% BF) - +5.4%
Total body fat lbs. - 32.9 (est. goal at 10% BF - 18.3) - +14.6 lbs.
Total body water % - 61.0 (balance is 62.5%) - 1.5% dehydrated
Muscle mass lbs. - 171.7 (est. goal at 10% BF - 156.7) - +15.0 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 (water)
RDI 2388 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded):
Targets: 75 fat, 120 carbs, 195 protein, 40 fiber, 1500 sodium, 1935 calories
Ate: 108 fat, 175 carb, 181 prot, 41 fib, 2976 sod, 2340 cals (3854 used, 1514 deficit)
Running avg: 107 fat, 175 carb, 178 prot, 2414 cals (3261 used, 847 deficit)
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96.8 kg
Lost so far: 50.6 kg.
Still to go: 3.8 kg.
Diet followed: Reasonably Well.
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View Diet Calendar, 30 October 2015:
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2340 kcal
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Fat: 107.95g | Prot: 181.32g | Carbs: 174.89g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Pita Bread, Half and Half Cream, Chocolate Cream Filled Doughnut, Apple Pie, Spinach, Beck's Prime Steak Sandwich. Dinner: Quest Chocolate Peanut Butter Protein Bar, Celsius Wild Berry Soda, Chicken Breast (Skin Not Eaten). Snacks/Other: Vitafusion Fiber Well Gummies, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg. more...
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Losing 0.1 kg a Week
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