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Woke at 217.6, up 2.8 after last night's happy hour and late dinner. To be expected after I doubled my calorie target for yesterday! Back on track today with a workout late in the day. UPDATE: Finished 16:8 fast, the rest of my workday, and then went out for a six-mile HIIT walk/run. Came back and got a 214.0 weigh in. Up a few from a few days ago, but it’s a process...
11/20/15 Tanita Numbers (after 75 minute HIIT walk/run):
Weight - 214.0 (est. goal at 10% BF - 183.0) - 31.0 lbs. to lose
Total body fat % - 15.3 (goal is 10% BF) - +5.3%
Total body fat lbs. - 32.8 (est. goal at 10% BF - 18.3) - +14.5 lbs.
Total body water % - 61.0 (balance is 62.5%) - 1.5% dehydrated
Muscle mass lbs. - 172.4 (est. goal at 10% BF - 156.7) - +15.7 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 (water)
RDI 2382 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded) (new adjusted macros for second half of month):
Targets: 65 fat, 105 carbs, 165 protein, 34 fiber, 1275 sodium, 1665 calories
Ate: 48 fat, 124 carb, 156 prot, 48 fib, 1955 sod, 1877 cals (3538 used, 1661 deficit)
Running avg: 96 fat, 152 carb, 173 prot, 2203 cals (3193 used, 990 deficit)
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214.0 lb
Lost so far: 111.0 lb.
Still to go: 9.0 lb.
Diet followed poorly.
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Diet Calendar Entries for 20 November 2015:
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1877 kcal
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Fat: 47.68g | Prot: 156.04g | Carb: 124.35g.
Lunch: Organic Black Cumin Seeds, Golden Flax Seeds, Bob's Red Mill Chia Seed, Hershey's Natural Unsweetened Cocoa, Body Fortress Super Advanced Whey Protein - Chocolate (38g), Fage Total 2% Greek Srained Yogurt (Fage), Chocolate Peanut Butter Protein Bar. Dinner: White Table Wine, Margarita, Quest Chocolate Brownie Bar, Great Value Vegetable Medley, Pork Chops (Top Loin, Boneless). Snacks/Other: Vitamin D3 5000 IU, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg, Nature Made Super B-Complex. more...
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gaining 3.9 lb a week
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