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Woke at a surprising 200.4 after going 600 over my RDI and 100 grams over my carb macro yesterday. I also ate double the sodium I should have. But I also burned enough calories to have an 1138 deficit at the end of the day, and I drank a ton of water and iced green tea, which flushed me out very nicely. Finished IF and did a 1000 calorie treadmill. Got a surprising but very gratifying 196.6. Targeting 1500 calories today to get back towards my daily target average of 1989.
3/09/15 Tanita Numbers (post 16:8 IF and 1000 calorie HIIT treadmill):
Weight - 196.6 (est. goal at 10% BF - 185.0) - 11.6 lbs. to lose
Total body fat % - 14.7 (goal is 10% BF) - 4.7 % to lose
Total body fat lbs. - 29.0 (est. goal at 10% BF - 18.5) - 10.5 lbs. to lose
Total body water % - 61.9 (goal is 62-65)
Visceral fat rating - 8 (goal is 7)
Muscle mass lbs. - 159.4 (est. goal at 10% BF - 158.5) - .9 lbs. extra water
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.2 (est. goal at 10% BF - 8.0) - .2 lbs. extra water
Daily calories - 3898 (RDI 2190)
Metabolic age - 22
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 69 fat, 63 carbs, 157 protein, 39 fiber, <1500 sodium, 1500 cals
Ate: 67 fat, 124 carb, 126 prot, 39 fib, 757 sod, 1500 cals (3327 used, 1827 deficit)
Running avg: 74 fat, 161 carb, 173 prot, 2000 cals (3165 used, 1165 deficit)
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89.2 kg
Lost so far: 58.2 kg.
Still to go: 0 kg.
Diet followed: Reasonably Well.
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1500 kcal
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Fat: 66.87g | Prot: 125.90g | Carbs: 123.95g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Trader Joe's Organic Raw Honey, Now Real Food Golden Flax Seeds, Body Fortress Super Advanced Whey Isolate - Vanilla Creme, Organic Black Cumin Seeds, Bob's Red Mill Chia Seed, EfaGold EfaGold Pure Extra Virgin Coconut Oil, Lucerne Nonfat Greek Yogurt - Plain, Fig, Grapes. Dinner: Brazil Nuts, Lucerne 1% Milkfat No Salt Added Cottage Cheese. Snacks/Other: Vitafusion Fiber Well Gummies, Quest Chocolate Brownie Bar, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg, centrum silver multivitamin. more...
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Losing 7.0 kg a Week
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