|
Woke at 218.4 after a big Christmas party where I fell off the wagon big time. Finished 16:8 IF and went out for a six-mile HIIT walk/run on an unseasonably beautiful 68-degree day. Came back at 213.6. That’s up four pounds from a few days ago, but ‘tis the season. Will eat light both days this weekend.
12/12/15 Tanita Numbers (after 16:8 IF, 85 minutes of HIIT treadmill):
Weight - 213.6 (est. goal at 10% BF - 183.0) - 30.6 lbs. to lose
Total body fat % - 15.5 (goal is 10% BF) - +5.5%
Total body fat lbs. - 33.0 (est. goal at 10% BF - 18.3) - +14.7 lbs.
Total body water % - 58.9 (balance is 62.5%) - 3.6% dehydrated
Muscle mass lbs. - 172.0 (est. goal at 10% BF - 156.7) - +15.3 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 2341 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded) (new adjusted macros for December):
Targets: 50 fat, 150 carb, 240 prot, 50 fib, 1500 sod, 2010 cals (2326 based on burn)
Ate: 83 fat, 33 carb, 121 prot, 6 fib, 1837 sod, 1382 cals (3853 used, 2471 deficit)
Running avg: 90 fat, 157 carb, 202 prot, 2249 cals (3558 used, 1309 deficit)
|
213.6 lb
Lost so far: 111.4 lb.
Still to go: 8.6 lb.
Diet followed poorly.
|
Diet Calendar Entries for 12 December 2015:
|
1382 kcal
|
Fat: 82.53g | Prot: 121.33g | Carb: 33.29g.
Breakfast: Bluebonnet Whey Protein Isolate - French Vanilla, EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Private Selection Beef Summer Sausage, Nature's Way Efagold Coconut Oil, Lucerne 2% Milk Sliced Medium Cheddar Cheese, Egg, Celsius Peach Mango Green Tea. Dinner: Shadybrook Farms Boneless Turkey Breast Chops, Jif Natural Crunchy Peanut Butter, Apples. 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...
|
gaining 7.4 lb a week
|