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Woke at 210.6. Worked from home today so was able to do a post IF fasted workout. Did a 1000 calorie HIIT session on the treadmill. Changed things up by doing two-minute sprints at 5 to 5.5 mph every five minutes (with a base of 4 mph) all at 10 percent incline. I usually do the sprints for only one minute. Actually surpassed my peak heart rate a few times by doing that, topping out at 155 bpm (165 is the limit for my age). Felt great. Weighed in and got a nice 205.6. That will have to do me until Thursday night as I have to attend a funeral out of town and will not get to work out again until then. Will maintain my IF schedule and will take it easy at dinners while there.
6/08/15 Tanita Numbers (post 16:8 intermittent fasting, 1000 calorie treadmill):
Weight - 205.6 (est. goal at 10% BF - 182.9) - 22.7 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 31.1 (est. goal at 10% BF - 18.3) - +12.8 lbs.
Total body water % - 57.7 (balance is 62.5%) - 4.8% dehydrated
Muscle mass lbs. - 166.3 (est. goal at 10% BF - 156.5) - +9.8 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 (water)
RDI 2221 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 29
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 67 fat, 187 carbs, 154 protein, 38 fiber, <1500 sodium, 1967 cals
Ate: 73 fat, 135 carb, 219 prot, 51 fib, 2354 sod, 1971 cals (3258 used, 1287 deficit)
Running avg: 77 fat, 133 carb, 175 prot, 1863 cals (3225 used, 1362 deficit)
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93,3 kg
Do tej pory straciłeś: 54,2 kg.
Wciąż do stracenia: 0,3 kg.
Zastosowanie diety: 100%.
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1971 kcal
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Tłusz: 73,34g | Białk: 218,80g | Węglo: 134,90g.
Lunch: Quest Chocolate Chip Cookie Dough Protein Bar, Healthworks Cacoa Nibs, Body Fortress Super Advanced Whey Isolate Chocolate, Bob's Red Mill Chia Seed, Now Real Food Golden Flax Seeds, Organic Black Cumin Seeds, Trader Joe's Organic Raw Honey, Lucerne Nonfat Greek Yogurt - Plain, Blueberries. Obiad: Baby Spinach, Baked or Broiled Salmon, Flatout Light Original Flatbread, Good Sense Dry Roasted & Salted Edamame, Panera Bread Fat Free Reduced-Sugar Poppyseed Dressing, Lettuce Salad with Assorted Vegetables. Przekąski/Inne: Body Fortress Super Advanced Whey Isolate Chocolate, So Delicious Coconut Milk Unsweetened, Baby Spinach, Safeway Unsweetened Mixed Berries, Brazil Nuts, Magnesium Citrate, Nature Made Fish Oil 1000 mg, centrum silver multivitamin. więcej...
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Traci 7,6 kg na tydzień
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