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Woke at 218.0, down 1.6 from yesterday. Ate lightly today and got on the treadmill after work and did 67 minutes of HIIT. Got a 214.4 weigh in afterward. Will top out at 1700 calories today. Still need to whittle off a few hundred a day after Saturday’s 2900 calorie day.
1/25/16 Tanita Numbers (after dinner; after 67 minutes of HIIT treadmill):
Weight - 214.4 (est. goal at 10% BF - 183.0) - 31.4 lbs. to lose
Total body fat % - 15.7 (goal is 10% BF) - +5.7%
Total body fat lbs. - 33.6 (est. goal at 10% BF - 18.3) - +15.9 lbs.
Total body water % - 56.9 (balance is 62.5%) - 5.6% dehydrated
Muscle mass lbs. - 172.2 (est. goal at 10% BF - 156.7) - +15.5 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 (water)
RDI - 2314 / Visceral fat rating - 11 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded) (updated for January):
Targets: 70 fat, 70 carb, 260 prot, 50 fib, 1500 sod, 1950 cals (1916 based on burn)
Ate: 65 fat, 52 carb, 208 prot, 19 fib, 1742 sod, 1703 cals (3099 used, 1396 deficit)
Running avg: 79 fat, 150 carb, 157 prot, 2012 cals (3272 used, 1260 deficit)
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97.3 kg
Lost so far: 50.2 kg.
Still to go: 4.3 kg.
Diet followed: Reasonably Well.
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View Diet Calendar, 25 January 2016:
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1703 kcal
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Fat: 65.13g | Prot: 207.79g | Carbs: 71.53g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil, Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate. Lunch: Green String Beans, Sargento Reduced Fat Colby-Jack Cheese Sticks, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Now Real Food Golden Flax Seeds, Amazing Grass Amazing Meal - Chocolate Infusion. Dinner: Kroger Deli Thin Sliced Pepperoni, Pork Chops (Top Loin, Boneless). Snacks/Other: dannon Light & Fit Greek Yogurt, Vitamin D3 5000 IU, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Now Magnesium Citrate, Swanson Apple Cider Vinegar Capsules, Nature Made Super B-Complex. more...
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Losing 0.6 kg a Week
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