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Woke at 209.2 and ended at 205.8. Fasted until 2:30pm (except for lemon water and coconut oil in black coffee as always). Actually took the workout outside on a nice, cool 4th of July. Walked 5.4 miles around my neighborhood. As when visiting Colorado in May, I got a much higher heart rate when running outside instead of on the treadmill. Hit 166 at one point and spent 11 minutes at my peak heart rate. Came back and weighed in. Targeting 1967 calories today. Happy Independence Day!
7/04/15 Tanita Numbers (after 18 hour fast and 1000 calorie HIIT walk/run outside):
Weight - 205.8 (est. goal at 10% BF - 182.9) - 22.9 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 31.4 (est. goal at 10% BF - 18.3) - +13.1 lbs.
Total body water % - 57.2 (balance is 62.5%) - 5.3% dehydrated
Muscle mass lbs. - 166.2 (est. goal at 10% BF - 156.5) - +9.7 lbs. (water)
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 (water)
RDI 2213 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 19
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 67 fat, 187 carbs, 154 protein, 38 fiber, <1500 sodium, 1967 cals
Ate: 75 fat, 157 carb, 168 prot, 62 fib, 1127 sod, 1973 cals (3178 used, 1205 deficit)
Running avg: 73 fat, 140 carb, 174 prot, 1966 cals (3581 used, 1615 deficit)
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205.8 lb
Lost so far: 119.2 lb.
Still to go: 0.8 lb.
Diet followed 100%.
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Diet Calendar Entries for 04 July 2015:
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1973 kcal
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Fat: 75.10g | Prot: 167.96g | Carb: 157.41g.
Breakfast: Crisco Pure Organic Coconut Oil. Lunch: Quest Peanut Butter & Jelly Protein Bar, Panera Bread Fat Free Reduced-Sugar Poppyseed Dressing, Lettuce Salad with Assorted Vegetables, Trader Joe's Organic Raw Honey, Smucker's Sugar Free Apricot Preserves, Clearly Organic Organic Creamy Peanut Butter, Flatout Light Original Flatbread. Dinner: So Delicious Coconut Milk Unsweetened, Safeway Unsweetened Mixed Berries, Emerald Cocoa Roast Almonds 100 Calorie Pack, Organic Black Cumin Seeds, Healthworks Cacoa Nibs, Golden Flax Seeds, Bob's Red Mill Chia Seed, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Body Fortress Super Advanced Whey Isolate - Chocolate. Snacks/Other: Red Lobster Single Malt Scotches, Swanson Pygeum, Celery Seed, Islands Miracle Ultra-30 Probiotics, Nature's Way Cayenne & Garlic Capsules, Magnesium Citrate, Nature Made Fish Oil 1000 mg, centrum silver multivitamin. more...
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losing 1.4 lb a week
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