|
Woke at 198.2; ended at 196.2. Targeted 1000 calories today and ate 1004. Came home after work at 198.6 and did a 1000 calorie HIIT treadmill session (basically working off each calorie eaten). Will eat 1500 calories tomorrow and also will get a good night’s sleep and post-16:8 weightlifting and treadmill.
4/24/15 Tanita Numbers (pre-dinner, post 1000 calorie HIIT treadmill):
Weight - 196.2 (est. goal at 10% BF - 184.0) - 12.2 lbs. to lose
Total body fat % - 14.4 (goal is 10% BF) - +4.4%
Total body fat lbs. - 28.3 (est. goal at 10% BF - 18.4) - +9.9 lbs.
Total body water % - 62.3 (balance is 62.5%) - .2% dehydrated
Muscle mass lbs. - 159.7 (est. goal at 10% BF - 157.6) - +2.1 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 lbs. (water)
RDI 2190 / Visceral fat rating - 8 (goal is 7) / Metabolic age - 21
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 68 fat, 68 carbs, 154 protein, 39 fiber, <1500 sodium, 1500 cals
Ate 53 fat, 70 carb, 79 prot, 28 fib, 1585 sod, 1004 cals (3495 used, 2491 deficit)
Running avg: 93 fat, 182 carb, 148 prot, 2148 cals (3124 used, 976 deficit)
|
89,0 kg
Bisher verloren: 58,4 kg.
Still to go: 0 kg.
Diät befolgt: 100%.
|
|
1004 kcal
|
Fett: 53,44g | Eiw: 78,93g | Kohlh: 69,53g.
Frühstück: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Mittagessen: Cashew Halves & Pieces (Emerald) 100-calorie, Sweet Mini Peppers, Zero Ultra, Light & Fit Greek Yogurt, Cheese Heads Sticks Pepper Jack. Abendessen: Shrimp, Shrimp, Celsius Green Tea Raspberry Acai. Snacks/Sonstiges: Brazil Nuts, Quest Double Chocolate Chunk, Magnesium Citrate, Nature Made Fish Oil 1000 mg, centrum silver multivitamin. mehr...
|
Verlust von 3,2 kg pro Woche
|