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More Easter weekend recovery. Woke at 217.6, down 3.6 from yesterday. Light eating day and came in the door after work at 216.8. Did 60 minutes of HIIT treadmill and got down to 214.0, down 8.4 since yesterday evening (water loss). Ate 887 calories and will do that for two more days.
3/29/16 Tanita Numbers (before dinner, after 60 minutes HIIT treadmill):
Weight - 214.0 (est. goal at 10% BF - 183.0) - 31.0 lbs. to lose
Total body fat % - 15.3 (goal is 10% BF) - +5.3%
Total body fat lbs. - 32.7 (est. goal at 10% BF - 18.3) - +14.4 lbs.
Total body water % - 63.9 (balance is 62.5%) - 1.4% overhydrated
Muscle mass lbs. - 172.3 (est. goal at 10% BF - 156.7) - +15.6 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 - 2417 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 22
Today's Macros (in grams, rounded) (updated for March):
Targets: 75 fat, 80 net carb, 165 prot, 40 fib, 1500 sod, 1655 cals
Ate: 25 fat, 57 net carb, 99 prot, 20 fib, 904 sod, 887 cals (3743 used, 2856 deficit)
Running avg: 70 fat, 114 carb, 161 prot, 1708 cals (3158 used, 1450 deficit)
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97.1 kg
Lost so far: 50.3 kg.
Still to go: 4.1 kg.
Diet followed: Poorly.
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887 kcal
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Fat: 25.29g | Prot: 99.35g | Carbs: 76.56g.
Lunch: Emerald Dry Roasted Almonds 100 Calorie Pack, Lucerne 1% Milkfat No Salt Added Cottage Cheese. Dinner: Fage Total 2% Greek Yogurt, Celsius Sparkling Orange, Pita Bread, Wegmans BBQ Pulled Pork, Trader Joe's Beef Filet Mignon. Snacks/Other: Vitafusion Fiber Well Gummies, 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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Gaining 6.7 kg a Week
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