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204.0 waking weigh in. Lemon water, black coffee, and coconut oil for breakfast. Finished 16:8 intermittent fast and then did 70 minutes of HIIT treadmill and burned 1000 calories. Weighed in at about 3pm and got to 201.8. Took on some water overnight. Targeting 1976 calories today.
2/08/15 Tanita Numbers (post 16:8 IF, 1000 calorie HIIT treadmill):
Weight - 201.8 (est. goal at 10% BF - 180.0) - 21.8 lbs. to lose
Total body fat % - 15.8 (goal is 10% BF) - 5.8 % to lose
Total body fat lbs. - 31.8 (est. goal at 10% BF - 18.0) - 13.8 lbs. to lose
Total body water % - 60.5 (goal is 62-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 161.6 (est. goal at 10% BF - 154.0) - 7.6 lbs. extra water
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.4 (est. goal at 10% BF - 8.0) - .4 lbs. extra water
Daily calories - 3965 (RDI 2276)
Metabolic age - 24
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 70 fat, 177 carbs, 160 protein, 40 fiber, <1500 sodium, 1976 cals
Ate: 80 fat, 137 carb, 197 prot, 46 fib, 2491 sod, 2012 cals (3036 used, 1024 deficit)
Running avg: 74 fat, 143 carb, 192 prot, 2016 cals (3351 used, 1335 deficit)
View Diet Calendar, 08 February 2015:
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2012 kcal
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Fat: 80.38g | Prot: 197.01g | Carbs: 136.90g.
Breakfast: EfaGold Pure Extra Virgin Coconut Oil. Lunch: Figs, Cucumber (with Peel), La Tortilla Factory Smart & Delicious Light Flour Tortillas, Parmesan Cheese (Grated), Colavita Extra Virgin Olive Oil, Green String Beans, Pork Chops (Top Loin, Boneless), Dr. Pepper Diet Dr. Pepper (Bottle). Dinner: Green String Beans, Chicken Breast (Skin Not Eaten), Dr. Pepper Diet Dr. Pepper (Bottle). Snacks/Other: Golden Flax Seeds, Chia Seed, Safeway Organic Whole Strawberries Frozen, Body Fortress Super Advanced Whey Isolate Chocolate, Organic Black Cumin Seeds, Healthworks Cacoa Nibs, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Grove Square French Vanilla Cappuccino, Good Sense Dry Roasted Edamame, Nature Made Fish Oil 1000 mg, Nature Made Magnesium Citrate, centrum silver multivitamin. more...
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