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Waking weigh in of 203.2 at 6:00 am. Got some snow and had some reports I had to do asap, so worked from home. That gave me a chance to do a post IF workout. Burned 1000 calories on the treadmill and got a pleasant surprise -- a weigh in of 199.2! Conference water weight is evaporated! Targeting 2009 calories today.
2/26/15 Tanita Numbers (post 16:8 IF and 1000 calorie HIIT treadmill):
Weight - 199.2 (est. goal at 10% BF - 185.0) - 14.2 lbs. to lose
Total body fat % - 14.0 (goal is 10% BF) - 4.0 % to lose
Total body fat lbs. - 27.8 (est. goal at 10% BF - 18.5) - 9.3 lbs. to lose
Total body water % - 63.6 (goal is 62-65)
Visceral fat rating - 8 (goal is 7)
Muscle mass lbs. - 163.0 (est. goal at 10% BF - 158.5) - 4.5 lbs. extra 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 lbs. extra water
Daily calories - 3985 (RDI 2239)
Metabolic age - 19
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 70 fat, 185 carbs, 160 protein, 40 fiber, <1500 sodium, 2009 cals
Ate: 78 fat, 156 carb, 181 prot, 42 fib, 1650 sod, 1962 cals (3487 used, 1525 deficit)
Running avg: 77 fat, 152 carb, 178 prot, 2008 cals (3332 used, 1324 deficit)
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90.4 kg
Lost so far: 57.1 kg.
Still to go: 0 kg.
Diet followed: 100%.
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View Diet Calendar, 26 February 2015:
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1962 kcal
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Fat: 77.74g | Prot: 181.08g | Carbs: 155.66g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Jell-O Sugar Free Raspberry Gelatin, Lucerne Nonfat Greek Yogurt - Plain, Now Real Food Golden Flax Seeds, Bob's Red Mill Chia Seed, Organic Black Cumin Seeds, Body Fortress Super Advanced Whey Isolate - Vanilla Creme. Dinner: Brazil Nuts, Pork Chops (Top Loin, Boneless), Brussels Sprouts, Jif Natural Crunchy Peanut Butter, Smucker's Sugar Free Apricot Preserves, La Tortilla Factory Smart & Delicious Light Flour Tortillas, Cucumber (with Peel). Snacks/Other: Baby Spinach, Body Fortress Super Advanced Whey Protein - Strawberry (42g), Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Safeway Organic Whole Strawberries Frozen, Organic Black Cumin Seeds, Nature Made Fish Oil 1000 mg, Nature Made Magnesium Citrate, centrum silver multivitamin. more...
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Losing 4.4 kg a Week
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