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Did my 16:8 fast and then a one hour treadmill workout. Got down to 201.4 afterwards, which is about as close to getting back to the 190s as I thought I could achieve in August. Extra carb water is officially gone. Not bad. Began to do HIIT, but my left thigh cramped up and my left knee tweaked a bit when I cranked it to 10 mph. Had to back it down to 3.5 mph for the first half hour and then up to 4.0 mph for the second half hour. Still pretty sore. Will have to do more stretching if I'm going to run all out (even for a minute at a time). Dumb. Ate most of my calories in snacks during the first hour of the day after midnight. Just had a big kale and tomato salad at 4pm then will do grilled salmon and wilted spinach at 7pm to round out the day. Tomorrow begins a new month! I'll enjoy chicken on the grill and maybe even a few beers. Happy Labor Day, American pals! Sodium 2752 (salmon was about 1500 alone).
Here are the 8/31/14 Tanita Numbers (4:00 pm; post 16:8 fast and one hour treadmill):
Weight - 201.4
Goal Weight (10% BF) - 191.3
Total body fat % - 14.5
Total body fat lbs. - 29.2
Total body water % - 62.8
Visceral fat rating - 8
Muscle mass lbs. - 163.8
Physique rating - 6
Bone mass lbs. - 8.4
Daily calories: 4016 (RDI 2256)
Metabolic age - 20
If It Fits Your Macros numbers (macro numbers in grams, rounded):
Today targets: 80 fat, 80 carbs, 40-50 fiber, 200 protein, 1840 cals
Today ate: 108 fat, 216 carbs, 48 fiber, 119 protein, 2608 cals (2554 used, 54 surplus)
Running avg: 82 fat, 190 carbs, 166 protein, 2227 cals (2668 used, 441 deficit)
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91.4 kg
Lost so far: 56.1 kg.
Still to go: 0 kg.
Diet followed: Reasonably Well.
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2608 kcal
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Fat: 108.06g | Prot: 118.65g | Carbs: 216.06g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Celsius Sparkling Cola, Bolthouse Farms Honey Mustard Yogurt Dressing, Tomatoes, Kale. Dinner: Spinach, Baked or Broiled Salmon. Snacks/Other: Weight Watchers Ice Cream Bars - English Toffee Crunch, Unreal Peanut Butter Cups, Ghirardelli 60% Cacao Dark Chocolate Squares, Ghirardelli Dark Chocolate Squares with White Mint Filling, Fiber One Protein Bars - Coconut Almond, Nature Valley Protein Chewy Bars - Salted Caramel Nut, Fiber One 90 Calorie Lemon Bar, Fiber One 90 Calorie Cinnamon Coffee Cake, Pinot Noir Wine, Red Lobster Single Malt Scotches, Nature Made Fish Oil 1000 mg, Now Magnesium Citrate, One A Day Men's Health Formula Multivitamin Supplement. more...
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Losing 7.6 kg a Week
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