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Woke up at 198.8. Finished 16:8 fasting, did an hour of weight lifting, and started on HIIT treadmill. Got 750 calories burned when a friend came over. Stopped, showered, but only got a 198.0 weigh in. That’s the second day in a row that my treadmill work didn’t produce the normal amount of weight loss. But come to think of it, all the extra water is largely gone now and I can only burn off fat, so the days of dropping 2-4 lbs. for a workout may be over. May jump on again later today if I don’t approach my daily Fitbit goals (minimum of 10K steps, 2700 calories, five miles). Adjusting my IIFYM macros for March based on the 196 pounds achieved yesterday. That will reduce my daily calorie average to 1989 from 2010. Just a minor adjustment. The body fat numbers shown below are skewed significantly due to overnight dehydration. STILL need to work out that adjustment formula!
3/01/15 Tanita Numbers (post 16:8 IF, weightlifting, 750 calorie HIIT treadmill):
Weight - 198.0 (est. goal at 10% BF - 185.0) - 13.0 lbs. to lose
Total body fat % - 16.4 (goal is 10% BF) - 6.4 % to lose
Total body fat lbs. - 32.4 (est. goal at 10% BF - 18.5) - 13.9 lbs. to lose
Total body water % - 59.2 (goal is 62-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 157.4 (est. goal at 10% BF - 158.5) - BELOW target (dehydration)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.2 (est. goal at 10% BF - 8.0) - .2 lbs. extra water
Daily calories - 3856 (RDI 2166)
Metabolic age - 26
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 69 fat, 185 carbs, 157 protein, 39 fiber, <1500 sodium, 1989 cals
Ate: 101 fat, 123 carb, 162 prot, 45 fib, 1821 sod, 1988 cals (2776 used, 788 deficit)
Running avg: 101 fat, 123 carb, 162 prot, 1988 cals (2776 used, 788 deficit)
Diet Calendar Entries for 01 March 2015:
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1988 kcal
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Fat: 100.58g | Prot: 161.82g | Carb: 123.46g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Kraft Natural Shredded Fat Free Cheddar Cheese, Grapes, Lucerne Low Moisture Part-Skim Mozzarella String Cheese, Onions, Sweet Red Peppers, Egg. Dinner: Lemon, Roast Beef, Red Cabbage, Pork Chops (Top Loin, Boneless), Apples. Snacks/Other: Fiber One 90 Calorie Brownies - Mint Fudge, Vitafusion Fiber Well Gummies, dannon Light & Fit Greek Yogurt, Nature Made Fish Oil 1000 mg, Nature Made Magnesium Citrate, centrum silver multivitamin. more...
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