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Woke at 212.4, down .2 from yesterday. Not bad, considering a 2700 calorie day. Today is 5:2 IF and targeting 600 calories. Also, time for alternate day HIIT exercise. UPDATE: Fasted until 5pm. Did HIIT squats in a fasted state. Did not even have coconut oil in coffee today (but drank three cups of black coffee and three large glasses of water). Weighed 208.8 before dinner. Hit my calorie goal. Tomorrow I will target 1479 calories to make up for my 2700-calorie paleo bread overdose on Sunday!
8/15/16 Tanita Numbers (after 21 hour fast, HIIT squats workout):
Weight - 208.8 (est. goal at 10% BF - 183.0) - 25.8 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 31.8 (est. goal at 10% BF - 18.3) - +13.4 lbs.
Total body water % - 59.9 (balance is 62.5%) - 2.6% dehydrated
Muscle mass lbs. - 168.4 (est. goal at 10% BF - 156.7) - +11.7 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 - 2326 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for August):
Targets: 180 fat, 40 net carb, 80 prot, 30 fib, 1500 sod, 2100 cals
Ate: 47 fat, 17 net carb, 26 prot, 6 fib, 574 sod, 606 cals (2461 used, 1855 deficit)
Running avg: 113 fat, 74 carb, 96 prot, 1641 cals (2707 used, 1066 deficit)
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606 kcal
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Fat: 47.26g | Prot: 26.21g | Carbs: 22.94g.
Dinner: Brazil Nuts, Lucerne Extra Sharp Cheddar Cheese, Celery, Smucker's Natural Chunky Peanut Butter, Blueberries. Snacks/Other: Jarrow Glutathione Reduced, MK-7 Vitamin K2, C-1000, Kelp, Vitamin D3 1000 IU, Super Krill, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Nature Made Calcium. more...
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