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Woke at 212.4, down 1.2 from yesterday. Finished 16:8 IF and did 300 HIIT squats. Got a 211.6 weigh in. Targeting 2100 calories today. UPDATE: Had a massive dinner. Nailed my calorie goal and got close to macros. Tomorrow is a 5:2 IF day. Hoping to hit the 2-0-0s after IF tomorrow.
8/10/16 Tanita Numbers (after 16:8 IF, weighted HIIT squats):
Weight - 211.6 (est. goal at 10% BF - 183.0) - 28.6 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 32.2 (est. goal at 10% BF - 18.3) - +13.9 lbs.
Total body water % - 58.4 (balance is 62.5%) - 4.1% dehydrated
Muscle mass lbs. - 170.8 (est. goal at 10% BF - 156.7) - +14.1 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 lbs. (water)
RDI - 2310 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for August):
Targets: 180 fat, 40 net carb, 80 prot, 30 fib, 1500 sod, 2100 cals
Ate: 152 fat, 44 net carb, 139 prot, 50 fib, 2400 sod, 2102 cals (2538 used, 436 deficit)
Running avg: 119 fat, 78 carb, 100 prot, 1691 cals (2780 used, 1089 deficit)
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96.0 kg
Lost so far: 51.4 kg.
Still to go: 3.0 kg.
Diet followed: 100%.
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2102 kcal
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Fat: 151.62g | Prot: 139.02g | Carbs: 94.00g.
Breakfast: Thrive Market Virgin Coconut Oil. Lunch: Julian Bakery Paleo Wrap, Emerald Dry Roasted Almonds 100 Calorie Pack, Quest Peanut Butter & Jelly Protein Bar, Butter, Julian Bakery Paleo Bread - Almond, Baked or Broiled Salmon. Dinner: Smucker's Sugar Free Seedless Blackberry Jam, Brazil Nuts, Cucumber (with Peel), Lucerne Extra Sharp Cheddar Cheese, Julian Bakery Paleo Bread - Almond, Butter, Oscar Mayer Mesquite Smoked Turkey Breast. Snacks/Other: Jarrow Glutathione Reduced, MK-7 Vitamin K2, C-1000, Kelp, Vitamin D3 1000 IU, Super Krill, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Fage Total 2% Greek Yogurt, Nature Made Calcium, Nature Made Super B-Complex. more...
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steady weight
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