Woke at 220.2, up 1.6 from yesterday. Fasted until 12:30 and did HIIT squats. Weighed 219.2 after. Targeting 1962 calories today. UPDATE: Took a nap in the late afternoon and got up at 220.4, so the 219.2 is the low for today. Had cauliflower crust pizza for dinner. It was good. Will experiment a bit more. Ate on calorie target, but a bit over on carb macros due to extra veggies. Doing a 600 calorie 5:2 day tomorrow.
8/07/16 Tanita Numbers (after 16:8 IF, HIIT weighted squats):
Weight - 219.2 (est. goal at 10% BF - 183.0) - 36.2 lbs. to lose
Total body fat % - 14.7 (goal is 10% BF) - +4.7%
Total body fat lbs. - 32.2 (est. goal at 10% BF - 18.3) - +13.9 lbs.
Total body water % - 63.5 (balance is 62.5%) - 1.0% overhydrated
Muscle mass lbs. - 177.8 (est. goal at 10% BF - 156.7) - +21.1 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 9.2 (est. goal at 10% BF - 8.0) - +1.2 lbs. (water)
RDI - 2485 / Visceral fat rating - 9 (goal is 8) / Metabolic age - 21
Macros (in grams, rounded) (updated for August):
Targets: 180 fat, 40 net carb, 80 prot, 30 fib, 1500 sod, 2100 cals
Ate: 121 fat, 72 net carb, 113 prot, 52 fib, 2655 sod, 1951 cals (2304 used, 353 deficit)
Running avg: 115 fat, 81 carb, 96 prot, 1670 cals (2662 used, 992 deficit)
