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Woke up at 198.8 again. Finished 16:8 fasting and did a hard 1000 calorie treadmill HIIT workout. I could not keep my heart rate in the target zone, so I alternated 4 mph and 5 mph HIIT bursts every other minute for the last half hour. So the heart rate swung between about 118 and 133 bpm. Got 196.8 for the weigh in. Not a new low (even this week), but just a few ounces away from it. So far this year, I've been able to make the high 200s a rarity. Now, I want to make any weigh in over 200 a rarity. Targeting 1990 calories today.
3/02/15 Tanita Numbers (post 16:8 IF, 1000 calorie HIIT treadmill):
Weight - 196.8 (est. goal at 10% BF - 185.0) - 11.8 lbs. to lose
Total body fat % - 15.4 (goal is 10% BF) - 5.4 % to lose
Total body fat lbs. - 30.2 (est. goal at 10% BF - 18.5) - 11.7 lbs. to lose
Total body water % - 60.8 (goal is 62-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 158.4 (est. goal at 10% BF - 158.5) - BELOW target (dehydration)
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. extra water
Daily calories - 3873 (RDI 2176)
Metabolic age - 23
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 69 fat, 185 carbs, 157 protein, 39 fiber, <1500 sodium, 1990 cals
Ate: 74 fat, 183 carb, 173 prot, 42 fib, 1914 sod, 1989 cals (2787 used, 798 deficit)
Running avg: 87 fat, 153 carb, 167 prot, 1988 cals (2781 used, 793 deficit)
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1989 kcal
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Fat: 73.56g | Prot: 172.96g | Carbs: 182.92g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Sugar Free Italian Sweet Creme Coffee Creamer, Brazil Nuts, Low Moisture Part-Skim Mozzarella String Cheese, Sweet Red Peppers, Red Cabbage, Roast Beef, Grapes, Lemon. Dinner: Chicken Breast (Skin Not Eaten), Baby Carrots. Snacks/Other: Edy's Outshine Fruit Bars - Pineapple, Quest Chocolate Chip Cookie Dough Protein Bar, Trader Joe's Organic Raw Honey, Figs, Date, Baby Spinach, Body Fortress Super Advanced Whey Isolate Chocolate, Nature Made Fish Oil 1000 mg, Nature Made Magnesium Citrate, centrum silver multivitamin. more...
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