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Woke at 203.8; ended at 200.8. Targeted 1000 calories today, but just ate dinner and I’ve only used 773, so I’m going to use this as a super low cal 5:2 fasting day. Got in a monster day of walking and working out. More than 9 miles, 22 floors, and 15 thousand steps. Should be a pretty sizable calorie deficit at midnight! Came in the door at 203.6 after work and then got the nice new low after a 1000 calorie HIIT treadmill session. Let’s call it a night!
4/22/15 Tanita Numbers (pre-dinner, post 1000 calorie HIIT treadmill):
Weight - 200.8 (est. goal at 10% BF - 184.0) - 16.8 lbs. to lose
Total body fat % - 14.6 (goal is 10% BF) - +4.6%
Total body fat lbs. - 29.3 (est. goal at 10% BF - 18.4) - +10.9 lbs.
Total body water % - 63.4 (balance is 62.5%) - .9% overhydrated
Muscle mass lbs. - 163.1 (est. goal at 10% BF - 157.6) - +5.5 lbs. (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. (water)
RDI 2253 / Visceral fat rating - 8 (goal is 7) / Metabolic age - 20
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 68 fat, 68 carbs, 154 protein, 39 fiber, <1500 sodium, 1500 cals
Ate 31 fat, 64 carb, 74 prot, 38 fib, 1117 sod, 773 cals (3445 used, 2672 deficit)
Running avg: 96 fat, 192 carb, 150 prot, 2229 cals (3086 used, 857 deficit)
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200.8 lb
Lost so far: 124.2 lb.
Still to go: 0 lb.
Diet followed 100%.
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Diet Calendar Entries for 22 April 2015:
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773 kcal
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Fat: 30.86g | Prot: 74.09g | Carb: 64.12g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Monster Beverage Zero Ultra, Natural Walnuts & Almonds 100 Calorie Pack, Strawberry Cheesecake Protein Bar, Wilson Produce Sweet Mini Peppers. Dinner: Lettuce, Shadybrook Farms Boneless Turkey Breast Chops, Celsius Wild Berry Soda. Snacks/Other: Magnesium Citrate, Nature Made Fish Oil 1000 mg, centrum silver multivitamin. more...
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losing 11.2 lb a week
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