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Waffles and mimosas from yesterday’s birthday breakfast stuck with me. Morning weigh in was 205.8. Ramped up the treadmill to 4 to 5 mph at a ten percent grade. Heart rate 114 to 142 bpm (spiking at the 5 mph HIIT bursts). Subsequent weigh in was 202.8. Will eat dinner out tonight with drinks and a big band holiday show. That will be my only meal today but it will be a good one!
Here are the 12/23/14 Tanita Numbers (post-16:8 IF, post 950 calorie HIIT treadmill):
Weight - 202.8 (goal at 10% BF - 180.0) - 22.8 lbs. to lose
Total body fat % - 16.6 (goal is 10% BF) - 6.6 % to lose
Total body fat lbs. - 33.8 (goal at 10% BF - 18.0) - 15.8 lbs. to lose
Total body water % - 59.2 (goal is 60-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 160.8 (goal at 10% BF - 154.0) - 6.8 lbs. extra water
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.2 (goal at 10% BF - 8.0) - .2 lbs. extra water
Daily calories: 3913 (RDI 2198)
Metabolic age - 26
If It Fits Your Macros numbers (macro numbers in grams, rounded):
Daily targets: 70 fat, 68 carbs, 200 protein, 40 fiber, <1500 sodium, 1702 cals
Today ate: 57 fat, 165 carbs, 70 protein, 10 fiber, 1745 sodium, 2004 cals (3483 used, 1479 deficit)
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202.8 lb
Lost so far: 122.2 lb.
Still to go: 0 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 23 December 2014:
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2004 kcal
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Fat: 56.70g | Prot: 70.22g | Carb: 164.88g.
Lunch: Celsius Sparkling Orange. Dinner: Cheesecake, Bread Pudding, Chocolate Cake (with Chocolate Frosting), Red Velvet Cake, Uno Chicago Grill 7 oz Filet Mignon, Marie's Raspberry Vinaigrette Dressing, Mixed Salad Greens, Carr's Table Water Crackers, Italian Bread, Brie Cheese, Potatoes (Flesh Without Skin, Without Salt, Boiled). Snacks/Other: Grand Marnier Grand Marnier, Red Lobster Single Malt Scotches. more...
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gaining 7.0 lb a week
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