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UPDATE 2 from 2/23/16 (recorded after midnight on 2/24/16): Longtime readers of my journals will attest that I can’t be trusted to stay away from the treadmill when I have the potential of a new goal. Tonight was no different. With a waking weight of 213.2 that I matched exactly when walking in the door after work, I thought I’d take it easy for a night. I ate dinner and started to relax. But all night, I kept looking at the possibility of a 209 or 210 number and I finally broke down at 10:30 or so and jumped on the treadmill. But I did take it somewhat easy. Didn’t do HIIT tonight, but just steady state cardio at 4 mph for an hour. Hit 6.75 miles for the day and about 12,000 steps. However, my bod had other ideas for a post-workout weigh in. Got a 211.0 and not the 209 or 210 I wanted. Still, will record and move on. Hopefully, will be a little lighter in the morning because I won’t be eating after the workout.
2/23/16 Tanita Numbers (2nd evening weigh in, after dinner/60 min treadmill [4 Mi]):
Weight - 211.0 (est. goal at 10% BF - 183.0) - 28.0 lbs. to lose
Total body fat % - 15.4 (goal is 10% BF) - +5.4%
Total body fat lbs. - 32.5 (est. goal at 10% BF - 18.3) - +14.2 lbs.
Total body water % - 58.3 (balance is 62.5%) - 4.2% dehydrated
Muscle mass lbs. - 169.9 (est. goal at 10% BF - 156.7) - +13.2 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 - 2323 / Visceral fat rating - 10 (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: 79 fat, 51 net carb, 216 prot, 28 fib, 3257 sod, 1862 cals (3075 used, 1213 deficit)
Running avg: 79 fat, 104 carb, 181 prot, 1827 cals (2965 used, 1138 deficit)
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211.0 lb
Lost so far: 114.0 lb.
Still to go: 6.0 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 24 February 2016:
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1788 kcal
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Fat: 53.40g | Prot: 271.37g | Carb: 63.68g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate, Shadybrook Farms Boneless Turkey Breast Chops, Emerald Cocoa Roast Almonds 100 Calorie Pack, Quest Chocolate Brownie Protein Bar. Dinner: G Hughes Sugar Free BBQ Sauce, Chicken Breast (Skin Not Eaten). Snacks/Other: Vitafusion Fiber Well Gummies, Organic Black Cumin Seeds, Golden Flax Seeds, Bob's Red Mill Chia Seed, Spinach, Bluebonnet Whey Protein Isolate - French Vanilla, 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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2604 kcal
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Activities & Exercise:
Walking (moderate) - 3/mph - 38 minutes, Walking (brisk) - 4/mph - 14 minutes, Sleeping - 4 hours and 40 minutes, Resting - 18 hours and 28 minutes. more...
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steady weight
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