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Last day of vacation before starting the new work year. Have had the luxury of a lot of sleep and being able to work out at the end of 16:8 almost every day. Will begin working out at night again and no doubt will not get as much sleep. Overall, I’m very happy with the results of the 2014 holiday season. We were able to keep things under control through heavy exercise and reasonable eating restraint. This will be a good model for future holidays and vacations.
Woke at an encouraging 204.6 with a lot of dehydration. Finished 16:8 IF, drank a pint of water and a cup of black coffee, and jumped on the treadmill. Ramped up the speed earlier in the hour. I also found a way to go deeper into my peak heart rate by using one hand to steady myself instead of two. As a result, got the bpm up to 145 at times. Burned 930 calories in the same time I normally burn 900. Best of all, got 201.6 weigh in afterwards. Body fat and visceral fat numbers skewed due to low total body water percent number. I will work out that formula today to adjust the body fat percentage based on the total body water percent.
Here are the 1/04/15 Tanita Numbers (post 16:8 IF, exercise, and 930 calorie HIIT treadmill):
Weight - 201.6 (goal at 10% BF - 180.0) - 21.6 lbs. to lose
Total body fat % - 17.6 (goal is 10% BF) - 7.6 % to lose
Total body fat lbs. - 35.6 (goal at 10% BF - 18.0) - 17.6 lbs. to lose
Total body water % - 57.7 (goal is 60-65)
Visceral fat rating - 10 (goal is 7)
Muscle mass lbs. - 157.8 (goal at 10% BF - 154.0) - 3.8 lbs. extra water
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.2 (goal at 10% BF - 8.0) - .2 lbs. extra water
Daily calories: 3877 (RDI 2178)
Metabolic age - 29
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201.6 lb
Lost so far: 123.4 lb.
Still to go: 0 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 04 January 2015:
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1636 kcal
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Fat: 98.48g | Prot: 140.75g | Carb: 64.77g.
Lunch: Lucerne Shredded Sharp Cheddar Cheese, Lucerne Large Egg, Olive Oil. Dinner: Loin Pork Roast (Lean Only Eaten), Safeway Steams in the Bag - Broccoli, Carrots & Cauliflower. Snacks/Other: Organic Black Cumin Seeds, Bob's Red Mill Chia Seed, Bob's Red Mill Organic 100% Whole Ground Golden Flaxseed Meal, Super Advanced Whey Isolate - Vanilla Creme, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Brazil Nuts, Fatz Cafe Poppyseed Rolls, Papa Steve's Dark Chocolate Coconut Protein Bar, Swanson Apple Cider Vinegar Capsules, Nature Made Fish Oil 1000 mg, Nature Made Magnesium Citrate, One A Day Men's Health Formula Multivitamin Supplement. more...
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losing 8.4 lb a week
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