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Woke at 198.2; hit 195.8 after 16:8 IF, full body weightlifting, and 1000 calorie HIIT treadmill. Targeting 1500 calories today.
4/25/15 Tanita Numbers (post 18 hour fast, dumbbell circuit, 1000 calorie HIIT treadmill):
Weight - 195.8 (est. goal at 10% BF - 184.0) - 11.8 lbs. to lose
Total body fat % - 14.5 (goal is 10% BF) - +4.5%
Total body fat lbs. - 28.4 (est. goal at 10% BF - 18.4) - +10.0 lbs.
Total body water % - 60.7 (balance is 62.5%) - 1.8% dehydrated
Muscle mass lbs. - 159.2 (est. goal at 10% BF - 157.6) - +1.6 lbs. (water)
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. (water)
RDI 2164 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 23
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 68 fat, 68 carbs, 154 protein, 39 fiber, <1500 sodium, 1500 cals
Ate 68 fat, 111 carb, 142 prot, 50 fib, 2152 sod, 1514 cals (3357 used, 1843 deficit)
Running avg: 92 fat, 179 carb, 148 prot, 2123 cals (3133 used, 1010 deficit)
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88.8 kg
Lost so far: 58.6 kg.
Still to go: 0 kg.
Diet followed: 100%.
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1514 kcal
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Fat: 67.94g | Prot: 142.40g | Carbs: 110.61g.
Breakfast: Pure Organic Coconut Oil. Lunch: Quest Chocolate Peanut Butter Protein Bar, Trader Joe's Organic Raw Honey, Lemon, Kraft Finely Shredded Mild Cheddar Cheese, Onions, Lucerne Liquid Egg Whites, Flatout Healthy Grains Multi-Grain with Flax Flatbread. Dinner: Panera Bread Fat Free Reduced-Sugar Poppyseed Dressing, Bolthouse Fars Caramelized Sweet Onion Yogurt Dressing, Tomatoes, Baby Spinach, Pork Chops (Top Loin, Boneless). Snacks/Other: Body Fortress Super Advanced Whey Isolate - Chocolate, Brazil Nuts, Magnesium Citrate, Nature Made Fish Oil 1000 mg, centrum silver multivitamin. more...
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Losing 1.3 kg a Week
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