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Woke at 211.6. Did full body dumbbell workout and an hour of HIIT on the treadmill. Fasted until 3pm. Weighed in and got 207.4. Water and body fat are going down. Targeting 1830 calories today.
7/19/15 Tanita Numbers (after 19 hours fasting; weights and 1000 calorie HIIT treadmill):
Weight - 207.4 (est. goal at 10% BF - 182.9) - 24.5 lbs. to lose
Total body fat % - 15.1 (goal is 10% BF) - +5.1%
Total body fat lbs. - 31.4 (est. goal at 10% BF - 18.3) - +13.1 lbs.
Total body water % - 59.0 (balance is 62.5%) - 3.5% dehydrated
Muscle mass lbs. - 167.6 (est. goal at 10% BF - 156.5) - +11.1 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 2263 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 20
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 70 fat, 100 carbs, 200 protein, 40-50 fiber, <1500 sodium, 1830 cals
Ate: 71 fat, 109 carb, 203 prot, 45 fib, 2044 sod, 1827 cals (3324 used, 1497 deficit)
Running avg: 75 fat, 149 carb, 169 prot, 1937 cals (3231 used, 1294 deficit)
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94.1 kg
Lost so far: 53.3 kg.
Still to go: 1.1 kg.
Diet followed: 100%.
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1827 kcal
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Fat: 71.44g | Prot: 203.08g | Carbs: 109.22g.
Breakfast: Crisco Pure Organic Coconut Oil. Lunch: Hershey's Natural Unsweetened Cocoa, Sweet Cherries, Blueberries, dannon Light & Fit Greek Yogurt, Now Real Food Golden Flax Seeds, Quaker 100% Whole Grain Oatmeal, Amazing Grass Green SuperFood Drink Powder, Bob's Red Mill Chia Seed, Organic Black Cumin Seeds, Trader Joe's Organic Raw Honey, Celsius Wild Berry Soda. Dinner: Chicken Breast (Skin Not Eaten), Flatout Light Original Flatbread, Calavo Avocado, Chicken Breast (Skin Not Eaten), Sargento Colby Jack Cheese Sticks. Snacks/Other: Vitafusion Fiber Well Gummies, Crisco Pure Organic Coconut Oil, Six Star Whey Isolate Plus, Swanson Pygeum, Celery Seed, 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 6.3 kg a Week
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