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Made it to Ocean City. Ate some protein bars, peanuts, and beef jerky on the way. Worked a bit and then did five miles on the boardwalk. Really nice out. Got a great workout and hit 180 bpm at one point. Really got some good running sprints in. Did a weigh in and got 216.8, just like last night. In fact, all my numbers are pretty identical, which is a new one on me! Going to suck it up and record it as it was a full workout. Sticking with the 750 calorie deficit unless it becomes clear that it’s not working in the long term... Had a nice late dinner out and a LOT of drinks. That took me way over on calories but will likely not have a lasting effect.
10/15/15 Tanita Numbers (before dinner and after five mile HIIT walk/run):
Weight - 216.8 (est. goal at 10% BF - 183.0) - 33.8 lbs. to lose
Total body fat % - 15.4 (goal is 10% BF) - +5.4%
Total body fat lbs. - 33.4 (est. goal at 10% BF - 18.3) - +15.1 lbs.
Total body water % - 61.7 (balance is 62.5%) - .8% dehydrated
Muscle mass lbs. - 174.4 (est. goal at 10% BF - 156.7) - +17.7 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 9.0 (est. goal at 10% BF - 8.0) - +1.0 (water)
RDI 2412 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded, based on 2144 calories; adjusted as required):
Targets: 60 fat, 164 carbs, 237 protein, 39 fiber, 1500 sodium, 2144 cals or 750 deficit
Ate: 112 fat, 194 carb, 130 prot, 57 fib, 2704 sod, 3325 cals (3248 used, 77 surplus)
Running avg: 122 fat, 181 carb, 191 prot, 2645 cals (3363 used, 718 deficit)
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98,3 kg
Bisher verloren: 49,1 kg.
Still to go: 5,4 kg.
Diät befolgt: 100%.
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3325 kcal
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Fett: 112,02g | Eiw: 129,88g | Kohlh: 193,55g.
Frühstück: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Mittagessen: Planters Dry Roasted Peanuts, Bass Pro Shops Uncle Buck's Beef Jerky, Quest Chocolate Chip Cookie Dough Protein Bar, Emerald Natural Walnuts & Almonds, Atkins Endulge Chocolate Caramel Mousse Bar, Dr. Pepper Diet Dr. Pepper (Bottle). Abendessen: Baked or Broiled Swordfish, Chocolate Cake (with Chocolate Frosting), Safeway Brussels Sprouts, Mashed Potatoes (Whole Milk and Butter Added), Beef Tenderloin (Trimmed to 1/8" Fat), Red Table Wine, Butter, Italian Bread, Red Lobster Single Malt Scotches, Coca-Cola Diet Coke (Can), Quest Chocolate Peanut Butter Protein Bar. Snacks/Sonstiges: Bourbon, Miller Brewing Company Lite Beer (Bottle), Landshark Lager, Dogfish Head 60 Minute IPA. mehr...
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Zunahme von 2,7 kg pro Woche
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