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Woke at 215.2 and did a lot of walking at work. Came home at 214.8. Denise and Emily had dinner ready so I ate first and did a minor workout later to hit my daily Fitbit goals of 8 miles, 12,000 steps, and 3000 calories. Will do a nice 16:8 fast and a sleep in with my traditional end of IF Saturday workout. Based on tonight’s number, should be able to get near 211 or lower. Saturday night we have a graduation party. Sunday it’s back to Annapolis to clean out my brother’s boat, so the weekend is well planned. Enjoy yours!
5/29/15 Tanita Numbers (pre-dinner, no workout):
Weight - 214.8 (est. goal at 10% BF - 182.9) - 31.9 lbs. to lose
Total body fat % - 15.3 (goal is 10% BF) - +5.3%
Total body fat lbs. - 32.8 (est. goal at 10% BF - 18.3) - +14.5 lbs.
Total body water % - 62.4 (balance is 62.5%) - .1% dehydrated
Muscle mass lbs. - 173.2 (est. goal at 10% BF - 156.5) - +16.7 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 (water)
RDI 2429 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 21
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 67 fat, 187 carbs, 154 protein, 38 fiber, <1500 sodium, 1967 cals
Ate: 62 fat, 132 carb, 92 prot, 36 fib, 966 sod, 1655 cals (3472 used, 1817 deficit)
Running avg: 128 fat, 309 carb, 133 prot, 3075 cals (2971 used, 104 surplus)
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97.4 kg
Lost so far: 50.0 kg.
Still to go: 4.4 kg.
Diet followed: 100%.
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1655 kcal
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Fat: 61.74g | Prot: 91.64g | Carbs: 132.43g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Double Chocolate Chunk, Body Fortress Super Advance Whey Protein - Chocolate Peanut Butter (42g), Emerald Natural Walnuts & Almonds 100 Calorie Pack, Blue Diamond Whole Natural Almonds 100 Calorie Packs. Dinner: Blackberries (Alaska Native), Blackberries, Sami's Bakery Millet & Flax Bread, Casillero del Diablo Malbec, Kroger Extra Long Asparagus Spears, Trader Joe's Organic Raw Honey, Wal-Mart Tilapia Fillets. Snacks/Other: Healthworks Cacoa Nibs, Lindt Intense Orange Dark Extra Fine Chocolate, Magnesium Citrate, Nature Made Fish Oil 1000 mg, centrum silver multivitamin. more...
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steady weight
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