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Woke at 210.4, down 2.2 from yesterday. Went in for my morning med drip and came home with intentions of doing HIIT squats before lunch. But it was such a beautiful day, I decided to go out for a brisk three mile walk. Got home and was gratified to get a 206.6 weigh in. The HIIT is great, but nothing burns off the extra water like some good walking. May consider alternating HIIT one day and walking the next as I go forward. Been a good while since I've been in the mid 2-0-0s. I probably would have hit 208 or 209 after HIIT. Ate a massive lunch with my paleo bread making a terrific sandwich. I get 800 more delicious calories for dinner and then a 5:2 600 calorie day tomorrow.
8/25/16 Tanita Numbers (after 17.5 hour fast, after 3 miles walking):
Weight - 206.6 (est. goal at 10% BF - 183.0) - 23.6 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 31.5 (est. goal at 10% BF - 18.3) - +13.2 lbs.
Total body water % - 58.5 (balance is 62.5%) - 4.0% dehydrated
Muscle mass lbs. - 166.7 (est. goal at 10% BF - 156.7) - +10.0 lbs. (water)
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. (water)
RDI - 2261 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for August):
Targets: 180 fat, 40 net carb, 80 prot, 30 fib, 1500 sod, 2100 cals
Ate: 158 fat, 42 net carb, 107 prot, 25 fib, 1869 sod, 2100 cals (3125 used, 1025 deficit)
Running avg: 115 fat, 74 carb, 98 prot, 1679 cals (2784 used, 1105 deficit)
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93,7 kg
Bisher verloren: 53,7 kg.
Still to go: 0,7 kg.
Diät befolgt: 100%.
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2100 kcal
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Fett: 157,69g | Eiw: 106,59g | Kohlh: 67,18g.
Frühstück: Thrive Market Virgin Coconut Oil. Mittagessen: Organic Black Cumin Seeds, Bob's Red Mill Chia Seed, Dannon Light & Fit Greek Yogurt - Cherry, Smucker's Natural Creamy Peanut Butter, Celery, Chicken Breast (Skin Not Eaten), Paleo Bread with Almond Meal, Justin's Nut Butter Natural Almond Butter - Classic, Sargento Sliced Pepper Jack Cheese, Oscar Mayer Mesquite Smoked Turkey Breast. Abendessen: Philadelphia Original Cream Cheese, Paleo Bread with Almond Meal, Planters Deluxe Mixed Nuts. Snacks/Sonstiges: Healthworks Cacoa Nibs, Jarrow Glutathione Reduced, MK-7 Vitamin K2, C-1000, Kelp, Vitamin D3 1000 IU, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Fage Total 2% Greek Yogurt, Nature Made Calcium, Nature Made Super B-Complex. mehr...
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Verlust von 11,4 kg pro Woche
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