|
Woke up at 202.8 with an unexpected telework day as the snow fell in DC. That changed my workout strategy from doing stairs hourly at work to doing a post 16:8 treadmill workout at home. Hopped on the treadmill at noon and did a 900 calorie HIIT workout. Hopped off and recorded a nice 200.0 weigh in. Got off and back on to try to cheat a 199.9, but no luck! Body water percentage above 60 percent is allowing realistic body fat recordings. On we go!
1/06/15 Tanita Numbers (post 16:8 IF, exercise, 900 calorie HIIT treadmill):
Weight - 200.0 (estimated goal at 10% BF - 180.0) - 20.0 lbs. to lose
Total body fat % - 15.6 (goal is 10% BF) - 5.6 % to lose
Total body fat lbs. - 31.4 (goal at 10% BF - 18.0) - 13.4 lbs. to lose
Total body water % - 60.6 (goal is 60-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 160.4 (goal at 10% BF - 154.0) - 6.4 lbs. extra water
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.2 (goal at 10% BF - 8.0) - .2 lbs. extra water
Daily calories: 3932 (RDI 2209)
Metabolic age - 24
If It Fits Your Macros numbers (macro numbers in grams, rounded):
Today targets: 70 fat, 185 carbs, 200 protein, 40 fiber, <1500 sodium, 2170 cals (plus 384 extra - any macro OK)
Today ate: 67 fat, 212 carbs, 222 protein, 61 fiber, 2199 sodium, 2190 cals (3554 used, 1364 deficit)
Running avg: 99 fat, 175 carbs, 180 protein, 2389 cals (3458 used, 1069 deficit)
|
90,7 kg
Do tej pory straciłeś: 56,7 kg.
Wciąż do stracenia: 0 kg.
Zastosowanie diety: 100%.
|
|
2190 kcal
|
Tłusz: 66,57g | Białk: 222,39g | Węglo: 211,83g.
Śniadanie: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Coffee-Mate Sugar Free Italian Sweet Creme Coffee Creamer, Quest Peanut Butter & Jelly Protein Bar, Healthworks Cacoa Nibs, Organic Black Cumin Seeds, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Bob's Red Mill Chia Seed, Now Real Food Golden Flax Seeds. Obiad: Butternut Winter Squash, Shadybrook Farms Boneless Turkey Breast Chops, Lettuce Salad with Assorted Vegetables, Bolthouse Farms Raspberry Merlot Vinaigrette Dressing. Przekąski/Inne: Pepsi Diet Wild Cherry Pepsi (Can), Lucerne Low Moisture Part-Skim Mozzarella String Cheese, Superior Nut Company Sugar Free Jordan Almonds, Safeway Frozen Blackberries, Safeway Unsweetened Mixed Berries, Body Fortress Super Advanced Whey Isolate Chocolate, Hershey's Natural Unsweetened Cocoa, Brazil Nuts, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Pepsi Diet Wild Cherry Pepsi (Can), Healthworks Goji Berries, Swanson Apple Cider Vinegar Capsules, Nature Made Fish Oil 1000 mg, Nature Made Magnesium Citrate, One A Day Men's Health Formula Multivitamin Supplement. więcej...
|
Traci 2,5 kg na tydzień
|