|
Woke at 201.2 with a lot of sodium induced body water. Came home at a relatively distressing 201.8 after drinking a lot of water and walking more than four miles at work. But hopped on the treadmill and hit it hard. Got a 198.0 weigh in afterwards which frankly thrilled me… So I’m showing a gain from my Tuesday weight of 195.4, but I'll take it! Can’t do a post IF workout tomorrow because I'm driving out of town to a Motor Racing Museum. That’s the place with the five dollar all you can eat buffet. Gonna be hard to behave there, but I'll try. I will have Sunday to recover and I work from home on Monday, so there are two days where I will do a post IF afternoon workout before eating. Have a great weekend, everyone!
3/27/15 Tanita Numbers (pre-dinner, post 1000 HIIT treadmill):
Weight - 198.0 est. goal at 10% BF - 184.0) - 14.0 lbs. to lose
Total body fat % - 13.5 (goal is 10% BF) - +3.5% (adjusted - 14.5 / +4.5)
Total body fat lbs. - 26.8 (est. goal at 10% BF - 18.4) - +8.4 lbs. (adjusted - 28.6 / +10.2)
Total body water % - 64.7 (balance is 62.5%) - 2.2% overhydrated
Muscle mass lbs. - 162.8 (est. goal at 10% BF - 157.6) - +5.2 lbs. (adjusted - 161.0 / +3.4)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.4 (est. goal at 10% BF - 8.0) - .4 lbs. to lose
RDI 2237 / Visceral fat rating - 8 (goal is 7) / Metabolic age - 18
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 69 fat, 185 carbs, 157 protein, 39 fiber, <1500 sodium, 1988 cals
Ate: 75 fat, 142 carb, 217 prot, 51 fib, 1744 sod, 1987 cals (3406 used, 1419 deficit)
Running avg: 78 fat, 151 carb, 182 prot, 1989 cals (3132 used, 1143 deficit)
|
198.0 lb
Lost so far: 127.0 lb.
Still to go: 0 lb.
Diet followed reasonably well.
|
Diet Calendar Entries for 27 March 2015:
|
1987 kcal
|
Fat: 74.54g | Prot: 216.66g | Carb: 141.85g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Quest Vanilla Almond Crunch, Healthworks Cacoa Nibs, Body Fortress Super Advanced Whey Protein - Strawberry (42g), Blue Diamond Whole Natural Almonds 100 Calorie Packs, Bob's Red Mill Chia Seed, Organic Black Cumin Seeds, Now Real Food Golden Flax Seeds, Lucerne 1% Milkfat No Salt Added Cottage Cheese. Dinner: Panera Bread Fat Free Reduced-Sugar Poppyseed Dressing, Shadybrook Farms Boneless Turkey Breast Chops, Lettuce Salad with Assorted Vegetables, Zevia Cream Soda, Celsius Peach Mango Green Tea. Snacks/Other: Ghirardelli Midnight Reverie Chocolate 86% Cacao, Brazil Nuts, Body Fortress Super Advanced Whey Protein - Strawberry (42g), Safeway Organic Whole Strawberries Frozen, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Baby Spinach, Organic Black Cumin Seeds, Healthworks Cacoa Nibs, Figs, Magnesium Citrate, Nature Made Fish Oil 1000 mg, centrum silver multivitamin. more...
|
gaining 6.1 lb a week
|