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Woke at 199.8 today, down .6 from yesterday morning. Actually had to go into work today so no post-IF workout for the first time in 10 days! Came home at 200.0 pre-dinner. Did 1000 calorie HIIT treadmill and recorded 197.2. Body water way up today. In this case, my body fat numbers are TOO good. But I have broken the code on that… I can now adjust my body fat percentage when I'm dehydrated or overhydrated like tonight. I’ve tried to capture it my notes below. Actual BF is about 14.4 percent, or 28.4 pounds. Adjusted all other numbers as a result (second set in parens). Was able to nail my target calories today and will be able to eat 1990 tomorrow.
3/10/15 Tanita Numbers (pre dinner, post 1000 calorie HIIT treadmill):
Weight - 197.2 (est. goal at 10% BF - 185.0) - 12.2 lbs. to lose
Total body fat % - 13.3 (goal is 10% BF) - +3.3 % (adjusted - 14.4 / +4.4)
Total body fat lbs. - 26.2 (est. goal at 10% BF - 18.5) - +7.7 lbs. (adjusted - 28.4 / +9.9)
Total body water % - 65.1 (62.5 reference point) / Visceral fat rating - 8 (goal is 7)
Muscle mass lbs. - 162.6 (est. goal at 10% BF - 158.5) - +4.1 lbs. (adjusted - 160.4 / +1.9)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.4 (est. goal at 10% BF - 8.0) - .4 lbs. extra water
Daily calories - 3972 (RDI 2231) / Metabolic age - 18
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 69 fat, 161 carbs, 157 protein, 39 fiber, <1500 sodium, 1893 cals
Ate: 78 fat, 132 carb, 190 prot, 41 fib, 2552 sod, 1891 cals (3301 used, 1410 deficit)
Running avg: 74 fat, 158 carb, 175 prot, 1989 cals (3179 used, 1190 deficit)
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1891 kcal
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Fett: 77,74g | Eiw: 190,23g | Kohlh: 132,21g.
Frühstück: EfaGold Pure Extra Virgin Coconut Oil. Mittagessen: Healthworks Cacoa Nibs, Bob's Red Mill Chia Seed, Organic Black Cumin Seeds, Now Real Food Golden Flax Seeds, Body Fortress Super Advanced Whey Protein - Strawberry (42g), Blue Diamond Whole Natural Almonds 100 Calorie Packs, Quest Apple Pie Protein Bar, 1% Milkfat No Salt Added Cottage Cheese. Abendessen: Parmesan Cheese (Grated), Tomato Paste, Chicken Stock, Beef Stew Meat, Diet Dr. Pepper (Bottle), Spaghetti Winter Squash, Sparkling Cola. Snacks/Sonstiges: Safeway Organic Whole Strawberries Frozen, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Body Fortress Super Advanced Whey Isolate Chocolate, Nature Made Magnesium Citrate, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg, centrum silver multivitamin. mehr...
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