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Woke at 209.2, down 1.4 from yesterday. Targeting about 1150 calories today to get back on average. No workout in store as I adhere to my new 'HIIT three times a week and no more' strategy for the remainder of the month. Have a great weekend! UPDATE: Worked from home on a project today so I got very little exercise in. Did another weigh in after 16:8 IF and got a 208.0. A week ago, I would have ended my fast with 90 minutes on the treadmill to get a 205 something. I will have to be patient and see how this goes.
7/16/16 Tanita Numbers (after 16:8 IF, no workout):
Weight - 208.0 (est. goal at 10% BF - 183.0) - 25.0 lbs. to lose
Total body fat % - 15.3 (goal is 10% BF) - +5.3%
Total body fat lbs. - 31.8 (est. goal at 10% BF - 18.3) - +13.5 lbs.
Total body water % - 58.6 (balance is 62.5%) - 3.9% dehydrated
Muscle mass lbs. - 167.6 (est. goal at 10% BF - 156.7) - +10.9 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 lbs. (water)
RDI - 2288 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 19
Macros (in grams, rounded) (updated for July):
Targets: 180 fat, 40 net carb, 80 prot, 30 fib, 1500 sod, 2100 cals
Ate: 77 fat, 36 net carb, 78 prot, 17 fib, 1464 sod, 1176 cals (2803 used, 1627 deficit)
Running avg: 113 fat, 81 carb, 98 prot, 1727 cals (2908 used, 1281 deficit)
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1176 kcal
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Fat: 77.32g | Prot: 77.68g | Carbs: 53.16g.
Breakfast: Nature's Way Organic Extra Virgin Coconut Oil. Lunch: Brazil Nuts, Lucerne Sliced Colby Cheese, Colavita Extra Virgin Olive Oil, Blueberries, Yellow Summer Squash, Kale. Dinner: Brazil Nuts, Sargento Sliced Pepper Jack Cheese, Parmesan Cheese (Shredded), Lucerne Shredded Italian Four Cheese Blend, Prego Traditional Spaghetti Sauce, Roasted Broiled or Baked Chicken Breast (Skin Not Eaten). Snacks/Other: Vitafusion Fiber Well Gummies, Aloe Vera Juice, Glutathione Reduced, MK-7 Vitamin K2, Kelp, Super Krill, Turmeric Capsules, Centrum Silver - Men 50+, Fage Total 2% Greek Yogurt, Nature Made Calcium. more...
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