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Woke at 215.0 and down to 214.2 after 16:8 IF. Did 70 minutes of HIIT walking and running outside. Went a bit slower today because I was working from home. I was reading a piece of paper while dictating into my iPhone! Got a lot of work done that way! Averaged 4.2 mph and 110 bpm with a max of 141 bpm. Came home and weighed 209.0. This after eating 2837 calories yesterday! Add to that, my body fat has gone from 15.4 to 15.2 percent. Really crazy results. Ended up eating 2862 calories today! It took a lot of time to eat that much and I was stuffed!
10/05/15 Tanita Numbers (post 5-mile HIIT walk/run):
Weight - 209.0 (est. goal at 10% BF - 183.0) - 26.0 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 31.8 (est. goal at 10% BF - 18.3) - +13.5 lbs.
Total body water % - 58.8 (balance is 62.5%) - 3.7% dehydrated
Muscle mass lbs. - 168.8 (est. goal at 10% BF - 156.7) - +12.1 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 (water)
RDI 2320 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded, based on 2144 calories; adjusted as required):
Targets: 60 fat, 164 carbs, 237 protein, 39 fiber, 1500 sodium, 2144 cals or 750 deficit
Ate: 119 fat, 245 carb, 249 prot, 55 fib, 2305 sod, 2862 cals (3647 used, 785 deficit)
Running avg: 122 fat, 201 carb, 194 prot, 2634 cals (3399 used, 765 deficit)
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209.0 lb
Lost so far: 116.0 lb.
Still to go: 4.0 lb.
Diet followed 100%.
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Diet Calendar Entries for 05 October 2015:
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2862 kcal
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Fat: 118.61g | Prot: 249.35g | Carb: 245.41g.
Breakfast: Nature's Way Efagold Coconut Oil. Lunch: Body Fortress Super Advance Whey Protein - Chocolate Peanut Butter (42g), Lucerne 1% Milkfat No Salt Added Cottage Cheese, Healthworks Cacoa Nibs, Tomatoes, Bob's Red Mill Chia Seed, Hershey's Natural Unsweetened Cocoa. Dinner: Butter, Trader Joe's Organic Raw Honey, Green String Beans, Bolthouse Fars Caramelized Sweet Onion Yogurt Dressing, Lettuce, Bolthouse Farms Chunky Blue Cheese Yogurt Dressing, Tomatoes, Cracker Barrel Jalapeno Cheddar Cheese Sticks, Brazil Nuts, Apples, Parmesan Cheese (Shredded). Snacks/Other: dannon Light & Fit Greek Yogurt, Market Pantry Blackberry Jam, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Organic Black Cumin Seeds, Now Real Food Golden Flax Seeds, Body Fortress Super Advance Whey Protein - Chocolate Peanut Butter (42g), Atkins Caramel Double Chocolate, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Swanson Celery Seed, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg. more...
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losing 7.0 lb a week
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