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Woke at 219.2 after an excursion yesterday to Annapolis, Md., to settle some of my late brother’s affairs. Em and I had a busy day with a fun lunch out. Then we came home and did Sushi and ice cream out with Denise. Anyway, 219.2… Worked hard today and came home at 218.8, even after being taken out for pizza and red wine for lunch. Hopped on the treadmill just before 10pm and did a 1000 calorie HIIT workout. Got off and copped a 214.8 weigh in. Nice. Not going to do dinner, so the calories will top out at 1400 something. Will eat lightly tomorrow, too. Saturday we have a graduation party. Sunday it’s back to Annapolis to clean out my brother’s boat, so I think I’ll recruit some help and then take them all out for seafood on the water later. Should work off any calories though.
5/28/15 Tanita Numbers (post 1000 calorie workout, no dinner):
Weight - 214.8 (est. goal at 10% BF - 182.9) - 31.9 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 32.7 (est. goal at 10% BF - 18.3) - +14.4 lbs.
Total body water % - 64.5 (balance is 62.5%) - 2.0% overhydrated
Muscle mass lbs. - 173.1 (est. goal at 10% BF - 156.5) - +16.6 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 9.0 (est. goal at 10% BF - 8.0) - +1.0 (water)
RDI 2429 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 18
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 67 fat, 187 carbs, 154 protein, 38 fiber, <1500 sodium, 1967 cals
Ate: 86 fat, 114 carb, 42 prot, 7 fib, 2382 sod, 1411 cals (3439 used, 2028 deficit)
Running avg: 130 fat, 315 carb, 135 prot, 3126 cals (2953 used, 173 surplus)
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97.4 kg
Lost so far: 50.0 kg.
Still to go: 4.4 kg.
Diet followed: Poorly.
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1411 kcal
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Fat: 85.70g | Prot: 42.09g | Carbs: 114.37g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Carrot Cake with Icing, Hormel Original Pepperoni Slices, Matchbox, Chinatown, DC Matchbox Cheese Pizza. Dinner: Celsius Sparkling Cola. Snacks/Other: Magnesium Citrate, Nature Made Fish Oil 1000 mg, centrum silver multivitamin. more...
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Losing 6.4 kg a Week
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