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Woke at 210.2, down 1.2 from yesterday. Targeting 2097 calories today. Will get in a HIIT workout tonight. UPDATE: Ate a big lunch at work (leftover chicken and steak and green beans, Quest bar, and nuts). Did a lot of walking and came home at 209.0. Did four sets of high intensity weighted squats and knocked out my workout in about 15 minutes. Got a 208.2. Let’s see how we do tomorrow. Ate on calorie target.
7/19/16 Tanita Numbers (after 4 sets of HIIT squats):
Weight - 208.2 (est. goal at 10% BF - 183.0) - 25.2 lbs. to lose
Total body fat % - 15.1 (goal is 10% BF) - +5.1%
Total body fat lbs. - 31.5 (est. goal at 10% BF - 18.3) - +13.2 lbs.
Total body water % - 61.7 (balance is 62.5%) - .8% dehydrated
Muscle mass lbs. - 167.9 (est. goal at 10% BF - 156.7) - +11.2 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 lbs. (water)
RDI - 2348 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 20
Macros (in grams, rounded) (updated for July):
Targets: 180 fat, 40 net carb, 80 prot, 30 fib, 1500 sod, 2100 cals
Ate: 156 fat, 51 net carb, 122 prot, 45 fib, 1595 sod, 2088 cals (3272 used, 1184 deficit)
Running avg: 113 fat, 80 carb, 98 prot, 1705 cals (2859 used, 1154 deficit)
Diet Calendar Entries for 19 July 2016:
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2088 kcal
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Fat: 156.40g | Prot: 121.75g | Carb: 96.30g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Quest Double Chocolate Chunk, Emerald Natural Walnuts & Almonds, Green String Beans, Skinless Chicken Breast, Beef Steak. Dinner: Blue Diamond Oven Roasted Almonds 100 Calorie Pack, Colavita Extra Virgin Olive Oil, Green Summer Squash, Tomatoes, Spinach, Sargento Colby Jack String Cheese, Lucerne Extra Sharp Cheddar Cheese. Snacks/Other: Ghirardelli Intense Dark Midnight Reverie 86% Cacao (1), Brazil Nuts, Hershey's Natural Unsweetened Cocoa, Cream Cheese, Glutathione Reduced, MK-7 Vitamin K2, Kelp, Turmeric Capsules, Centrum Silver - Men 50+, Fage Total 2% Greek Yogurt. more...
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