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Woke at 217.2, up 1.2 from yesterday's already water drenched 216. Ate way too much sodium yesterday again, although I was within calorie goals. Today, I begin to flush out the extra water and sodium. Finished 16:8 fasting (except for a Ghirardelli dark chocolate square from my honey for Valentine’s Day), then did an 80 minute HIIT treadmill session to try to burn off some water. Interesting indeed as I didn’t seem to start sweating heavily until about 20 minutes (it’s usually 15). I’m guessing the extra glycogen from the chocolate extended that. Got a 213.0 weigh in afterwards. Still too much water in me and as I’ve been within calorie goals over the past week, I’m sure that will drop with additional hydration.
2/14/16 Tanita Numbers (after 16:8 IF, after 80 minutes HIIT treadmill):
Weight - 213.0 (est. goal at 10% BF - 183.0) - 30.0 lbs. to lose
Total body fat % - 15.6 (goal is 10% BF) - +5.6%
Total body fat lbs. - 33.1 (est. goal at 10% BF - 18.3) - +14.8 lbs.
Total body water % - 57.0 (balance is 62.5%) - 5.5% dehydrated
Muscle mass lbs. - 171.3 (est. goal at 10% BF - 156.7) - +14.6 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 - 2306 / Visceral fat rating - 11 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded) (updated for February):
Targets: 60 fat, 80 net carb, 240 prot, 40 fib, 1500 sod, 1825 cals
Ate: 91 fat, 82 net carb, 153 prot, 39 fib, 1869 sod, 1840 cals (3099 used, 1259 deficit)
Running avg: 78 fat, 109 carb, 176 prot, 1825 cals (3033 used, 1208 deficit)
Diet Calendar Entries for 14 February 2016:
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1840 kcal
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Fat: 91.22g | Prot: 153.34g | Carb: 120.57g.
Lunch: Triquetra Health Organic Spirulina, Organic Black Cumin Seeds, Golden Flax Seeds, Fage Total 2% Greek Yogurt, Bob's Red Mill Chia Seed, Amazing Grass Green SuperFood Drink Powder, Body Fortress 100% Premium Vanilla Whey Protein, Corn Nuts Corn Nuts, Blue Diamond Whole Natural Almonds 100 Calorie Packs, dannon Light & Fit Greek Yogurt, Fresh Express Veggie Lover's Lettuce. Dinner: Bolthouse Farms Chunky Blue Cheese Yogurt Dressing, Lettuce Salad with Assorted Vegetables, Stuffed Pepper with Meat, Quest Banana Nut Muffin Natural Protein Bar. Snacks/Other: Dove Milk Chocolate Heart Promises, Ghirardelli Dark Chocolate with Raspberry Filling (1), 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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3099 kcal
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Activities & Exercise:
Walking (moderate) - 3/mph - 8 minutes, Running (jogging) - 5/mph - 37 minutes, Walking (brisk) - 4/mph - 43 minutes, Resting - 13 hours and 13 minutes, Sleeping - 9 hours and 19 minutes. more...
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