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Woke at 210.4, down 2.8 from yesterday and finally showing signs of permanent water loss. Followed the same process as yesterday. Drank a large glass of water and a cup of black coffee and then hit the treadmill after my morning fast. With the time change, I fasted until 3 pm (would have been 2 pm yesterday). Did 77 minutes of HIIT treadmill, alternating between 4 and 5 mph but going steady state at 4 mph during a middle stretch where I discovered I could read and do email on my iPhone at that pace. Another soaking sweat and a nice weigh in of 207.4. Happy with the new body fat weight, too. Targeting 1636 calories today as I went over by 20 yesterday. UPDATE: Ate the full 1655. Will adjust tomorrow. The meat and fish I had today had tons of sodium in it. Need to do some flushing out!
3/13/16 Tanita Numbers (after 18 hours fast, 77 minute HIIT treadmill at 4/5 mph):
Weight - 207.4 (est. goal at 10% BF - 183.0) - 24.4 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 31.5 (est. goal at 10% BF - 18.3) - +13.2 lbs.
Total body water % - 59.4 (balance is 62.5%) - 3.1% dehydrated
Muscle mass lbs. - 167.3 (est. goal at 10% BF - 156.7) - +10.6 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 - 2289 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded) (updated for March):
Targets: 75 fat, 80 net carb, 165 prot, 40 fib, 1500 sod, 1655 cals
Ate: 75 fat, 60 net carb, 173 prot, 7 fib, 3708 sod, 1655 cals (3140 used, 1485 deficit)
Running avg: 69 fat, 89 carb, 175 prot, 1656 cals (3273 used, 1617 deficit)
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94.1 kg
Lost so far: 53.3 kg.
Still to go: 1.1 kg.
Diet followed: 100%.
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1655 kcal
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Fat: 75.35g | Prot: 172.71g | Carbs: 67.05g.
Lunch: Oscar Mayer Deli Fresh Honey Ham, Oscar Mayer Deli Fresh Oven Roasted Turkey Breast, Lucerne Sliced Pepper Jack Cheese, dannon Light & Fit Greek Yogurt, Food For Life Baking Company Ezekiel 4:9 Sprouted Grain Tortillas, Egg. Dinner: G Hughes Sugar Free BBQ Sauce, Baked or Broiled Salmon. Snacks/Other: Chunky Peanut Butter High Protein Bar, Dry Roasted Pistachio Nuts (with Salt Added), 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 Calcium, Nature Made Super B-Complex. more...
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Losing 5.7 kg a Week
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