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Woke at 215.4, down 3.6 after a day where I ate 508 calories and burned 3660. Extremism in the name of hitting a calorie goal is no vice! LOL. Ate a nice lunch and 3pm snack and came home at 213.8. Walked a lot today and already had in 4.5 miles and 8200 steps, so I only did 36 minutes of HIIT treadmill. Got a nice 211.6 weigh in afterward. Calorie burn of 3995 calories gave me 2397 to eat today per my new plan. Enjoyed a real dinner feast and a great post-workout protein shake!
12/01/15 Tanita Numbers (after much walking today and 36 minute HIIT treadmill):
Weight - 211.6 (est. goal at 10% BF - 183.0) - 28.6 lbs. to lose
Total body fat % - 15.4 (goal is 10% BF) - +5.4%
Total body fat lbs. - 32.5 (est. goal at 10% BF - 18.3) - +14.2 lbs.
Total body water % - 60.3 (balance is 62.5%) - 2.2% dehydrated
Muscle mass lbs. - 170.3 (est. goal at 10% BF - 156.7) - +13.6 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 (water)
RDI 2371 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded) (new adjusted macros for December):
Targets: 50 fat, 150 carb, 240 prot, 50 fib, 1500 sod, 2010 cals (2397 based on burn)
Ate: 75 fat, 166 carb, 295 prot, 55 fib, 2951 sod, 2397 cals (3995 used, 1598 deficit)
Running avg: 75 fat, 166 carb, 295 prot, 2397 cals (3995 used, 1598 deficit)
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96.0 kg
Lost so far: 51.4 kg.
Still to go: 3.0 kg.
Diet followed: 100%.
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View Diet Calendar, 01 December 2015:
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2397 kcal
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Fat: 75.14g | Prot: 294.97g | Carbs: 165.93g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Emerald Natural Walnuts & Almonds 100 Calorie Pack, Quest Chocolate Chip Cookie Dough Protein Bar, Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate, Lucerne 1% Milkfat No Salt Added Cottage Cheese. Dinner: Celsius Wild Berry Soda, Lucerne Sliced Pepper Jack Cheese, dannon Light & Fit Greek Yogurt, Green String Beans, Kozlowski Farms Five Pepper Preserve, Parmesan Cheese (Grated), Horseradish Sauce, Flatout Light Original Flatbread, Chicken Breast (Skin Not Eaten). Snacks/Other: So Delicious Coconut Milk Unsweetened, Bluebonnet Whey Protein Isolate - French Vanilla, Amazing Grass Amazing Meal - Chocolate Infusion, Nabisco Premium Soup & Oyster Crackers, Now Magnesium Citrate, Vitamin D3 5000 IU, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Nature Made Fish Oil 1000 mg, Nature Made Super B-Complex. more...
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Losing 8.3 kg a Week
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