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Woke at 206.8 and exactly 206.8 pre-dinner. Hit 203.8 after 65 minutes of HIIT treadmill. Likely will be a bit heavier in the morning so I'm recording this weight tonight instead of waiting for the third day (cheater!) Climbed 30 floors today and walked a ton, resulting in a 3700 plus calorie burn. But stopped eating at 2161. Excited about the lower body fat and visceral fat numbers, although they are likely created by the higher body water percentage.
1/21/15 Tanita Numbers (pre-dinner, post exercise and 65 minute HIIT treadmill):
Weight - 203.8 (est. goal at 10% BF - 180.0) - 23.8 lbs. to lose
Total body fat % - 14.0 (goal is 10% BF) - 4.0 % to lose
Total body fat lbs. - 28.6 (est. goal at 10% BF - 18.0) - 10.6 lbs. to lose
Total body water % - 64.0 (goal is 60-65)
Visceral fat rating - 8 (goal is 7)
Muscle mass lbs. - 166.6 (est. goal at 10% BF - 154.0) - 12.6 lbs. extra water
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - .6 lbs. extra water
Daily calories - 4087 (RDI 2296)
Metabolic age - 19
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 70 fat, 216 carbs, 200 protein, 40 fiber, <1500 sodium, 2296 cals
Ate: 97 fat, 132 carb, 208 prot, 42 fib, 968 sod, 2161 cals (3732 used, 1571 deficit)
Running avg: 86 fat, 167 carb, 183 prot, 2231 cals (3388 used, 1157 deficit)
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203.8 lb
Lost so far: 121.2 lb.
Still to go: 0 lb.
Diet followed 100%.
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Diet Calendar Entries for 21 January 2015:
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2161 kcal
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Fat: 97.37g | Prot: 208.04g | Carb: 132.08g.
Breakfast: EfaGold Pure Extra Virgin Coconut Oil. Lunch: Chocolate Cake (with Chocolate Frosting), Organic Black Cumin Seeds, Golden Flax Seeds, 1% Milkfat No Salt Added Cottage Cheese, Bob's Red Mill Chia Seed, 100% Whole Grain Oatmeal, Whole Natural Almonds 100 Calorie Packs, Super Advanced Whey Isolate Chocolate. Dinner: Colavita Extra Virgin Olive Oil, Organic Black Cumin Seeds, Fresh Express Organic Baby Spinach, Smucker's Sugar Free Apricot Preserves, Pork Chops or Roasts (Sirloin, Boneless), Sparkling Orange. Snacks/Other: Vitafusion Fiber Well Gummies, Edy's Outshine Fruit Bars - Strawberry, Body Fortress Super Advanced Whey Isolate - Vanilla Creme, Baby Spinach, Lucerne Nonfat Greek Yogurt - Plain, Brazil Nuts, Swanson Apple Cider Vinegar Capsules, Nature Made Fish Oil 1000 mg, Nature Made Magnesium Citrate, centrum silver multivitamin. more...
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gaining 1.4 lb a week
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