Eating 717 calories at work had me down to 209.6 before dinner. I jumped on the treadmill to do 30 minutes of HITT. I didn't really break a sweat until the 28 minute mark, so I stayed on the thing for another half hour. After a 65 minute HIIT workout, I dropped two more pounds to hit 207.6. Will do weights and another HITT session at the end of my 16:8 fast tomorrow. Ate a few hundred extra calories tonight in a 'healthy ice cream' concoction. The frozen berries and banana added about 55 extra grams of carbs, but were fun to eat! Have a good weekend, everyone.
Here are the 10/24/14 Tanita numbers (pre-dinner, post-65 minute HIIT treadmill):
Weight - 207.6 Goal Weight (10% BF) - 196.9 (at least 4.9 pounds of extra water) Total body fat % - 14.6 Total body fat lbs. - 30.4 Total body water % - 63.1 Visceral fat rating - 9 Muscle mass lbs. - 168.6 Physique rating - 6 Bone mass lbs. - 8.6 Daily calories: 4144 (RDI 2396) Metabolic age - 20
If It Fits Your Macros numbers (macro numbers in grams, rounded): Daily targets: 65 fat, 65 carbs, 190 protein, 38-48 fiber, <2300 sodium, 1605 cals (1605 on weekdays; 1900 per day after adding in the weekends) Today ate: 70 fat, 113 carbs, 115 protein, 42 fiber, 511 sodium, 1472 cals (2936 used, 1464 deficit) Running avg: 76 fat, 163 carbs, 126 protein, 1922 cals (2695 used, 773 deficit)
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207.6 lb
Lost so far: 117.4 lb.
Still to go: 2.6 lb.
Diet followed 100%.
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Diet Calendar Entries for 24 October 2014:
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1472 kcal
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Fat: 70.04g | Prot: 114.50g | Carb: 113.38g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Now Real Food Golden Flax Seeds, Bob's Red Mill Chia Seed, Quaker 100% Whole Grain Oatmeal, Dasani Dasani sparking water- Berry, Blue Diamond Whole Natural Almonds 100 Calorie Packs, lucerne LUCERNE COTTAGE no salt. Dinner: Safeway Unsweetened Mixed Berries, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Bananas, Blue Diamond Whole Natural Almonds, Body Fortress Super Advanced Whey Isolate - Vanilla Creme, Healthworks Cacoa Nibs, Now Real Food Golden Flax Seeds, Bob's Red Mill Chia Seed, Celsius Green Tea Raspberry Acai. Snacks/Other: Nature Made Fish Oil 1000 mg, Now Magnesium Citrate, One A Day Men's Health Formula Multivitamin Supplement. more...
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losing 26.6 lb a week
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