|
Woke at 213.0, down .4 from yesterday. Had a great sleep in and 16:8 fast. Did an 80 minute HIIT workout and got a nice 208.8 weigh in. The 1825 per day calorie target seems to be working out great. Went out for dinner tonight and went over on calories, but will make that up tomorrow.
2/06/16 Tanita Numbers (after 16:8 IF, 80 minutes HIIT treadmill):
Weight - 208.8 (est. goal at 10% BF - 183.0) - 25.8 lbs. to lose
Total body fat % - 15.6 (goal is 10% BF) - +5.6%
Total body fat lbs. - 32.6 (est. goal at 10% BF - 18.3) - +14.3 lbs.
Total body water % - 55.9 (balance is 62.5%) - 6.6% dehydrated
Muscle mass lbs. - 167.8 (est. goal at 10% BF - 156.7) - +11.1 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 - 2235 / Visceral fat rating - 11 (goal is 7) / Metabolic age - 21
Today's Macros (in grams, rounded) (updated for February):
Targets: 60 fat, 80 net carb, 240 prot, 40 fib, 1500 sod, 1825 cals
Ate: 122 fat, 125 net carb, 206 prot, 39 fib, 4786 sod, 2502 cals (3215 used, 713 deficit)
Running avg: 77 fat, 114 carb, 182 prot, 1936 cals (3253 used, 1317 deficit)
|
208.8 lb
Lost so far: 116.2 lb.
Still to go: 3.8 lb.
Diet followed 100%.
|
Diet Calendar Entries for 06 February 2016:
|
2502 kcal
|
Fat: 122.41g | Prot: 205.69g | Carb: 164.31g.
Breakfast: Body Fortress 100% Premium Vanilla Whey Protein, EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Quest Peanut Butter Supreme, Sweet Red Peppers (Solids and Liquids, Canned), La Tortilla Factory High Fiber Law Carb Whole Wheat Tortilla, Roasted Broiled or Baked Chicken Breast (Skin Not Eaten), Lucerne Sliced Medium Chedder. Dinner: Cordial or Liqueur, Half and Half Cream, Lettuce Salad with Assorted Vegetables, Chicken Breast, Texas Roadhouse BBQ Ribs, Baja Fresh Mexican Grill Fried Baja Breaded Fish Taco. Snacks/Other: Macadamia Nuts, Blue Diamond Jordan Almonds, 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...
|
losing 3.5 lb a week
|