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Woke at 218.0, down .4 from yesterday. Fasted until 3 pm. In the mid-40s outside so decided to do treadmill instead of HIIT walking and running outside. Got 4.7 miles and then my treadmill came apart in my hands again! Luckily, I was only going 5 mph and not 10 mph like the last time. Suited up and went outside to do the final 1.5 miles anyway. Came back and got a 213.0 weigh in. Time to pull out the tools and fix that thing for good. Going to finish the month at 1000 calories per day except for Thanksgiving Day and Friday (where I will budget 3000 per day). Tired of not making progress.
11/22/15 Tanita Numbers (after 16:8 IF, 4.7 mile treadmill, and 1.5 mile HIIT walk/run):
Weight - 213.0 (est. goal at 10% BF - 183.0) - 30.0 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 % - 57.8 (balance is 62.5%) - 4.7% dehydrated
Muscle mass lbs. - 171.4 (est. goal at 10% BF - 156.7) - +14.7 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 2312 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 19
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: 30 fat, 100 carb, 101 prot, 28 fib, 1895 sod, 1003 cals (3249 used, 2246 deficit)
Running avg: 92 fat, 148 carb, 172 prot, 2141 cals (3188 used, 1047 deficit)
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213.0 lb
Lost so far: 112.0 lb.
Still to go: 8.0 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 22 November 2015:
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1003 kcal
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Fat: 30.21g | Prot: 101.13g | Carb: 100.04g.
Lunch: Amazing Grass Amazing Meal - Chocolate Infusion, Triquetra Health Organic Spirulina, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Grapes, Celsius Sparkling Orange Energy Drink (Celsius). Dinner: Parmesan Cheese (Grated), Prego Traditional Spaghetti Sauce, Cooked Spaghetti Squash, Quest Chocolate Chip Cookie Dough Protein Bar. 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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losing 3.5 lb a week
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