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Woke at 204.0, ate 1000 calories at work, and got 204.8 walking in the door pre-dinner. Did 65 minutes of HIIT treadmill and got 202.0. Ate 2077 calories, about 200 more than I had planned for today. But it was beef, salad, and Brazil nuts, so good stuff. I will have about 2150 to spend tomorrow.
1/29/15 Tanita Numbers (pre-dinner, after 65 minutes HIIT treadmill):
Weight - 202.0 (est. goal at 10% BF - 180.0) - 22.0 lbs. to lose
Total body fat % - 14.8 (goal is 10% BF) - 4.8 % to lose
Total body fat lbs. - 30.0 (est. goal at 10% BF - 18.0) - 12.0 lbs. to lose
Total body water % - 62.2 (goal is 60-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 163.6 (est. goal at 10% BF - 154.0) - 9.6 lbs. extra water
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.4 (est. goal at 10% BF - 8.0) - .4 lbs. extra water
Daily calories - 4011 (RDI 2253)
Metabolic age - 21
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 70 fat, 107 carbs, 200 protein, 40 fiber, <1500 sodium, 1857 cals
Ate: 117 fat, 96 carb, 182 prot, 41 fib, 1194 sod, 2077 cals (3260 used, 1183 deficit)
Running avg: 86 fat, 153 carb, 185 prot, 2188 cals (3347 used, 1159 deficit)
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202.0 lb
Lost so far: 123.0 lb.
Still to go: 0 lb.
Diet followed 100%.
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Diet Calendar Entries for 29 January 2015:
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2077 kcal
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Fat: 116.57g | Prot: 182.14g | Carb: 95.89g.
Breakfast: EfaGold Pure Extra Virgin Coconut Oil. Lunch: Chocolate Deluxe High Protein Bar (Small), Whole Natural Almonds 100 Calorie Packs, Cacoa Nibs, Black Cumin Seeds, Chia Seed, Super Advanced Whey Isolate Chocolate, Golden Flax Seeds, 1% Milkfat No Salt Added Cottage Cheese. Dinner: Lettuce Salad with Assorted Vegetables, Brazil Nuts, Beef Stew Meat, Wild Berry Soda. Snacks/Other: Vitafusion Fiber Well Gummies, CVS Black Licorice Nibs, Licorice, Swanson Apple Cider Vinegar Capsules, Nature Made Fish Oil 1000 mg, Nature Made Magnesium Citrate, centrum silver multivitamin. more...
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losing 4.2 lb a week
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