|
Saturday official weigh in day. Woke at 199.4. Did full body dumbbell workout followed by 1000 calories of HIIT treadmill. Got a 196.6 weigh in. Fasted until 3pm. Targeting 1967 calories today.
3/14/15 Tanita Numbers (post 19 hour fast, weights, 1000 calorie HIIT treadmill):
Weight - 196.6 (est. goal at 10% BF - 185.0) - 11.6 lbs. to lose
Total body fat % - 14.5 (goal is 10% BF) - +4.5 % (adjusted - 14.5 / +4.5)
Total body fat lbs. - 28.6 (est. goal at 10% BF - 18.5) - +10.1 lbs. (adjusted - 28.4 / +9.9)
Total body water % - 62.4 (balance is 62.5%) - .1% dehydrated
Muscle mass lbs. - 159.8 (est. goal at 10% BF - 158.5) - +1.3 lbs. (adjusted - 160.0 / +1.5)
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
RDI 2196 / Visceral fat rating - 8 (goal is 7) / Metabolic age - 21
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 69 fat, 180 carbs, 157 protein, 39 fiber, <1500 sodium, 1967 cals
Ate: 92 fat, 139 carb, 170 prot, 41 fib, 1136 sod, 1967 cals (3543 used, 1576 deficit)
Running avg: 75 fat, 150 carb, 172 prot, 1989 cals (3213 used, 1224 deficit)
|
196.6 lb
Lost so far: 128.4 lb.
Still to go: 0 lb.
Diet followed reasonably well.
|
Diet Calendar Entries for 14 March 2015:
|
1967 kcal
|
Fat: 91.76g | Prot: 170.02g | Carb: 139.00g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil, Crisco Pure Organic Coconut Oil. Lunch: Fig, Dr. Pepper Diet Dr. Pepper (Bottle), Trader Joe's Lean Beef Stew Meat, Spaghetti Winter Squash. Dinner: Light Original Flatbread, Low Moisture Part-Skim Mozzarella String Cheese, Brazil Nuts, Extra Virgin Olive Oil, Green String Beans. Snacks/Other: Vitafusion Fiber Well Gummies, Pure Protein Chocolate Deluxe High Protein Bar (Small), Superior Nut Company Sugar Free Jordan Almonds, Body Fortress Super Advanced Whey Isolate - Vanilla Creme, Organic Black Cumin Seeds, Golden Flax Seeds, Bob's Red Mill Chia Seed, Light & Fit Greek Yogurt, Larabar Uber Roasted Nut Roll, Magnesium Citrate, Nature Made Fish Oil 1000 mg, centrum silver multivitamin. more...
|
gaining 1.4 lb a week
|