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Woke at 211.6 with some sleep, water, and red wine combining to drop two pounds overnight. Did a full body weightlifting workout and then a 1000 calorie HIIT treadmill workout. Fasted until 4:30 and got a 209.4 weigh in. Drinking iced tea all day to help me break down the sodium in my body. Maybe more red wine tonight to do the same? ;)
6/27/15 Tanita Numbers (after 20 hours fasting, weights, 1000 calorie HIIT treadmill):
Weight - 209.4 (est. goal at 10% BF - 182.9) - 26.5 lbs. to lose
Total body fat % - 15.3 (goal is 10% BF) - +5.3%
Total body fat lbs. - 32.1 (est. goal at 10% BF - 18.3) - +13.8 lbs.
Total body water % - 57.2 (balance is 62.5%) - 5.3% dehydrated
Muscle mass lbs. - 168.9 (est. goal at 10% BF - 156.5) - +12.4 lbs. (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 (water)
RDI 2253 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 19
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: 42 fat, 123 carb, 130 prot, 24 fib, 616 sod, 1579 cals (3286 used, 1707 deficit)
Running avg: 84 fat, 171 carb, 149 prot, 2046 cals (3230 used, 1184 deficit)
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95.0 kg
Lost so far: 52.4 kg.
Still to go: 2.0 kg.
Diet followed: 100%.
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1579 kcal
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Fat: 42.37g | Prot: 130.29g | Carbs: 122.62g.
Lunch: Lucerne Nonfat Greek Yogurt - Plain, Body Fortress Super Advanced Whey Isolate Chocolate, Healthworks Cacoa Nibs, Organic Black Cumin Seeds, Bob's Red Mill Chia Seed, Now Real Food Golden Flax Seeds, Trader Joe's Organic Raw Honey. Dinner: Pinot Noir Wine, Mission White Corn Tortillas (42g), Cabernet Sauvignon Wine, Coleslaw, Wal-Mart Tilapia Fillets. Snacks/Other: Brazil Nuts, Islands Miracle Ultra-30 Probiotics, Nature's Way Cayenne & Garlic Capsules, Magnesium Citrate, Nature Made Fish Oil 1000 mg, centrum silver multivitamin. more...
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Losing 13.3 kg a Week
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