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Woke at 215.2, down 2.0 after a big sodium flush day. Up all night passing water, so it worked. Snowed in at home today so will do more of the same. UPDATE: Stayed within the calorie goal and ate well. Was not going to work out but could not bear falling below a 3000 calorie average burn for the month. Did the last 35 minutes of the day on the treadmill. Got a 213.2 weigh in just after midnight.
2/15/16 Tanita Numbers (after dinner, after 35 minute HIIT treadmill):
Weight - 213.2 (est. goal at 10% BF - 183.0) - 30.2 lbs. to lose
Total body fat % - 15.5 (goal is 10% BF) - +5.5%
Total body fat lbs. - 33.1 (est. goal at 10% BF - 18.3) - +14.8 lbs.
Total body water % - 58.4 (balance is 62.5%) - 4.1% dehydrated
Muscle mass lbs. - 171.3 (est. goal at 10% BF - 156.7) - +14.6 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 (water)
RDI - 2360 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded) (updated for February):
Targets: 60 fat, 80 net carb, 240 prot, 40 fib, 1500 sod, 1825 cals
Ate: 76 fat, 86 net carb, 183 prot, 29 fib, 3176 sod, 1823 cals (2668 used, 845 deficit)
Running avg: 78 fat, 110 carb, 176 prot, 1825 cals (3009 used, 1184 deficit)
Diet Calendar Entries for 15 February 2016:
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1823 kcal
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Fat: 75.94g | Prot: 183.24g | Carb: 114.99g.
Lunch: Celery, Land O'Lakes Spreadable Butter with Canola Oil, Deli Fresh Deli Fresh Chipotle Seasoned Chicken Breast, Lucerne Sliced Colby Cheese, Blue Diamond Whole Natural Almonds 100 Calorie Packs, Food For Life Baking Company Ezekiel 4:9 Sprouted 100% Whole Grain Bread. Dinner: Green String Beans, Chicken Breast (Skin Not Eaten). Snacks/Other: Safeway Organic Whole Strawberries Frozen, Body Fortress 100% Premium Vanilla Whey Protein, 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, Emerald Natural Almonds 100 Calorie Pack, Brazil Nuts. more...
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2668 kcal
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Activities & Exercise:
Walking (brisk) - 4/mph - 26 minutes, Running (jogging) - 5/mph - 9 minutes, Walking (moderate) - 3/mph - 11 minutes, Sleeping - 8 hours and 57 minutes, Resting - 14 hours and 17 minutes. more...
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