Woke at 210.6, down 1.4 from yesterday. Fasted until 3 pm and ate a small lunch. At 5:30 pm, did four one-minute sets of weighted squats. For the remainder of the month, I’m not going to do any extra walking on the treadmill or outside. Going to do the HIIT with weights three days a week as an experiment. Legs were pretty wobbly! Got a 206.0 weigh in after the workout. Lost much of the extra water weight from last weekend. Ate 652 calories on a 5:2 IF day. Will do further minor calorie adjustments over the weekend as necessary to get back to a 1671 per day average.
7/15/16 Tanita Numbers (after HIIT squats workout): Weight - 206.0 (est. goal at 10% BF - 183.0) - 23.0 lbs. to lose Total body fat % - 15.2 (goal is 10% BF) - +5.2% Total body fat lbs. - 31.4 (est. goal at 10% BF - 18.3) - +13.1 lbs. Total body water % - 59.9 (balance is 62.5%) - 2.6% dehydrated Muscle mass lbs. - 166.0 (est. goal at 10% BF - 156.7) - +9.3 lbs. (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. (water) RDI - 2319 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20
Macros (in grams, rounded) (updated for July): Targets: 180 fat, 40 net carb, 80 prot, 30 fib, 1500 sod, 2100 cals Ate: 41 fat, 31 net carb, 37 prot, 17 fib, 1779 sod, 652 cals (2330 used, 1678 deficit) Running avg: 115 fat, 83 carb, 99 prot, 1764 cals (2915 used, 1151 deficit)
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93,4 kg
Bisher verloren: 54,0 kg.
Still to go: 0,5 kg.
Diät befolgt: 100%.
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652 kcal
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Fett: 41,22g | Eiw: 36,75g | Kohlh: 47,20g.
Mittagessen: Sweet Cherries, Gold Emblem Deluxe Mixed Nuts. Abendessen: Brazil Nuts, Cooked Green Cabbage (Fat Not Added in Cooking), Roasted Broiled or Baked Chicken Breast (Skin Not Eaten). Snacks/Sonstiges: Glutathione Reduced, MK-7 Vitamin K2, Kelp, Vitamin D3 1000 IU, Super Krill, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Fage Total 2% Greek Yogurt, Nature Made Calcium. mehr...
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Verlust von 0,9 kg pro Woche
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