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Woke at 198.0 after hitting 194.8 on Sunday afternoon. Teleworking today so I will do a post-IF fasted workout. Also will do four 10 minute mini workouts throughout the day to make up for the walking I typically do downtown. Will do them as 8-10 mph sprints in true HIIT fashion. Targeting 1991 calories today. UPDATE: Worked from home so did a post-IF treadmill workout. Began with the six 10 mph bursts again. That really kept my heart rate up during the rest of the hour HIIT session. Got a great 195.0 weigh in afterwards, just .2 up from my low from yesterday’s 5pm post workout weigh in. There is a slim possibility of going a bit lower after treadmill tomorrow night after work, but it’s likely I've seen my low weight for this month. Thrilled to have hit 193, 194, and 195 a few times. Will adjust IIFYM targets on April 1.
3/30/15 Tanita Numbers (post-16:8 IF, post 1000 calorie HIIT treadmill):
Weight - 195.0 est. goal at 10% BF - 184.0) - 11.0 lbs. to lose
Total body fat % - 14.6 (goal is 10% BF) - +4.6% (adjusted - 14.4 / +4.4)
Total body fat lbs. - 28.4 (est. goal at 10% BF - 18.4) - +10.0 lbs. (adjusted - 28.0 / +9.6)
Total body water % - 62.0 (balance is 62.5%) - .5% dehydrated
Muscle mass lbs. - 158.4 (est. goal at 10% BF - 157.6) - +.8 lbs. (adjusted - 158.8 / +1.2)
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 lbs. to lose
RDI 2172 / Visceral fat rating - 8 (goal is 7) / Metabolic age - 21
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 69 fat, 186 carbs, 157 protein, 39 fiber, <1500 sodium, 1991 cals
Ate: 95 fat, 143 carb, 172 prot, 54 fib, 2448 sod, 1991 cals (3106 used, 1115 deficit)
Running avg: 79 fat, 149 carb, 182 prot, 1989 cals (3135 used, 1146 deficit)
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1991 kcal
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Gras: 95,32g | Prot: 172,15g | Glu: 142,93g.
Petit Déjeuner: Crisco Pure Organic Coconut Oil. Déjeuner: Quest Double Chocolate Chunk, Brazil Nuts, Baked or Broiled Salmon, Baby Carrots, Extra Virgin Olive Oil, Brussels Sprouts. Dîner: Pork Chops (Top Loin, Boneless), Bolthouse Farms Honey Mustard Yogurt Dressing, Lettuce, Baked or Broiled Salmon, Lucerne Low Moisture Part-Skim Mozzarella String Cheese. Snacks/Autre: Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Organic Black Cumin Seeds, Safeway Organic Whole Strawberries Frozen, Bob's Red Mill Chia Seed, Baby Spinach, Body Fortress Super Advanced Whey Isolate Chocolate, Ghirardelli Midnight Reverie Chocolate 86% Cacao, Healthworks Cacoa Nibs, Magnesium Citrate, Nature Made Fish Oil 1000 mg, centrum silver multivitamin. plus...
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