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Woke up after my light eating day and late night workout to a nice 205.2 weigh in. Finished my 16:8 fast and did 65 minutes of HIIT on the treadmill (12 minutes at 10 mph; 53 minutes at 4mph). Got a very nice 202.2 weigh in afterwards.
For November, going to ride the razor's edge again by eating about 1000 calories less than I burn each day. This is based on my body fat number of approximately 31-32 lbs. That needs to get down to about 20. I got it to 25-26 before, but summer fun got me back up there. My daily intake will depend on how much I burn each day, but generally, I expect that to be about 1700 calories per day on average. That's about 95 percent of my BMR, so I realize this is low, but it's a final push to see if I can cut into this body fat. Looking for a lower set point before the holidays. Adjusted my IIFYM macros to hit that number. Good luck to YOU this month!
Here are the 11/01/14 Tanita numbers (post 16:8 fast, post 65 minutes HIIT treadmill, some dehydration showing in higher body fat numbers):
Weight - 202.2
Goal Weight (10% BF) - 188.9 (extra water is gone!)
Total body fat % - 16.0
Total body fat lbs. - 32.2
Total body water % - 60.0
Visceral fat rating - 9
Muscle mass lbs. - 161.6
Physique rating - 6
Bone mass lbs. - 8.4
Daily calories: 3966 (RDI 2228)
Metabolic age - 24
Ate a few extra calories today. Will adjust during the week.
If It Fits Your Macros numbers (macro numbers in grams, rounded):
Daily targets: 71 fat, 64 carbs, 202 protein, 40-51 fiber, <2300 sodium, 1703 cals
Today ate: 86 fat, 235 carbs, 153 protein, 74 fiber, 2356 sodium, 2196 cals (2779 used, 583 deficit)
Running avg: 86 fat, 235 carbs, 153 protein, 2196 cals (2779 used, 583 deficit)
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202.2 lb
Lost so far: 122.8 lb.
Still to go: 0 lb.
Diet followed 100%.
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Diet Calendar Entries for 01 November 2014:
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2196 kcal
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Fat: 86.12g | Prot: 152.51g | Carb: 234.95g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Apples, Dr. Pepper Diet Dr. Pepper (Can), Skippy Extra Crunchy Super Chunk Peanut Butter, La Tortilla Factory Smart & Delicious Low Carb High Fiber Large Tortillas, Body Fortress Super Advanced Whey Isolate - Vanilla Creme, Clover Honey, Now Real Food Golden Flax Seeds, Healthworks Cacoa Nibs, Bob's Red Mill Chia Seed, Dannon All Natural Nonfat Plain Yogurt. Dinner: Meijer Diced Onions, Ketchup, Safeway Canola Mayo, Tanimura & Antle Iceberg Lettuce, Tomatoes, ShopRite Steam in Bag! Broccoli Cuts, Jennie-O Turkey Burgers Original, Arnold 100% Whole Wheat Flax & Fiber Sandwich Thins. Snacks/Other: Edy's Outshine Fruit Bars - Pineapple, Seapoint Farms Dry Roasted Edamame - Lightly Salted, Nature Made Magnesium Citrate, One A Day Men's Health Formula Multivitamin Supplement, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg. more...
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losing 32.2 lb a week
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