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Woke at 210.2 and ended at 206.0 on a holiday Friday. Did weights and worked on the pool all day. Did 1000 calorie HIIT treadmill at about 3:30 pm. Fasted until 5:30 pm to ensure I used body fat for workout fuel. Weighed in and got back to my blue maintenance line. Targeting 1967 calories today.
7/03/15 Tanita Numbers (after 21-hour fast, weights, and 1000 calorie HIIT treadmill):
Weight - 206.0 (est. goal at 10% BF - 182.9) - 23.1 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 31.3 (est. goal at 10% BF - 18.3) - +13.0 lbs.
Total body water % - 57.4 (balance is 62.5%) - 5.1% dehydrated
Muscle mass lbs. - 166.5 (est. goal at 10% BF - 156.5) - +10.0 lbs. (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 (water)
RDI 2221 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 20
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: 75 fat, 145 carb, 198 prot, 39 fib, 1996 sod, 1957 cals (3724 used, 1767 deficit)
Running avg: 72 fat, 134 carb, 176 prot, 1963 cals (3715 used, 1752 deficit)
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93.4 kg
Lost so far: 54.0 kg.
Still to go: 0.5 kg.
Diet followed: 100%.
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1957 kcal
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Fat: 74.93g | Prot: 197.60g | Carbs: 144.70g.
Breakfast: Crisco Pure Organic Coconut Oil. Lunch: Brazil Nuts, Sweet Cherries, Lucerne Nonfat Greek Yogurt - Plain, Quaker 100% Whole Grain Oatmeal, Body Fortress Super Advanced Whey Isolate Chocolate, Now Real Food Golden Flax Seeds, Organic Black Cumin Seeds, Bob's Red Mill Chia Seed, Celsius Green Tea Raspberry Acai. Dinner: Body Fortress Super Advanced Whey Isolate - Chocolate, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Quest White Chocolate Raspberry Protein Bar, Old Wisconsin Original Summer Sausage. Snacks/Other: Celery Seed, Swanson Pygeum, Islands Miracle Ultra-30 Probiotics, Nature's Way Cayenne & Garlic Capsules, Magnesium Citrate, Nature Made Fish Oil 1000 mg, centrum silver multivitamin. more...
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Losing 2.5 kg a Week
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