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Last day of the month. Got a 216.8 weigh in after 65 minutes of HIIT treadmill after a 20 hour fast. Did not drink enough water today. Need to set an alarm on my computer to remind me. Last week of Thanksgiving eating (stretched out for several days) proved that I can't kill myself for three weeks of the month to get a 1000 calorie per day deficit and then eat a week of the month at double or triple RDI (or more) and expect to stay on track. Ending up with a 2225 per day calorie intake against a 1700 per day goal. Got to do better in December. Still, ending up with a 481 per day deficit. Should be worth almost one pound a week, long term. Will target the same daily calorie intake in December, but when I overindulge, I plan to limit myself to 600 calories the following day in an attempt to get back on track quickly. The experiment goes on...
Here are the 11/30/14 Tanita Numbers (post 20 hour fast; 65 minute HIIT treadmill):
Weight - 216.8 (goal at 10% BF - 180.0) - 36.8 over
Total body fat % - 15.8 (goal is 10% BF) - 5.8 over
Total body fat lbs. - 34.4 (goal at 10% BF - 18.0) - 16.4 over
Total body water % - 61.5 (goal is 50-65)
Visceral fat rating - 9 (goal is 7) - 2 over
Muscle mass lbs. - 173.4 (goal at 10% BF - 154.0) - 19.4 extra retained water
Physique rating - 6 (high muscle/average BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 9.0 (goal at 10% BF - 8.0) - 1.0 extra retained water
Daily calories: 4288 (RDI 2409)
Metabolic age - 22
If It Fits Your Macros numbers (macro numbers in grams, rounded):
Daily targets: 70 fat, 68 carbs, 200 protein, 40 fiber, <1500 sodium, 1702 cals
Today ate: 45 fat, 165 carbs, 51 protein, 41 fiber, 2436 sodium, 1161 cals (2771 used, 1610 deficit)
Running avg: 80 fat, 203 carbs, 139 protein, 2225 cals (2706 used, 481 deficit)
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216.8 lb
Lost so far: 108.2 lb.
Still to go: 11.8 lb.
Diet followed poorly.
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Diet Calendar Entries for 30 November 2014:
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1161 kcal
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Fat: 44.77g | Prot: 50.90g | Carb: 164.86g.
Lunch: Coffee-Mate Sugar Free Hazelnut Liquid Coffee Creamer, Puerto Rican Style Fried Ripe Plantain (Platano Maduro Frito), Chicken Breast, Goya Black Beans, Spanish Rice. Snacks/Other: Vitafusion Fiber Well Gummies, Cacoa Nibs, Ritz Crackers - Fresh Stack, Cream Cheese, Nabisco Premium Soup & Oyster Crackers, 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 14.0 lb a week
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