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Woke at 210.4 and ended at 205.4. Inching back down the ladder! :) Worked from home today. Fasted until dinner because an old friend is coming over and we are doing a belated 4th of July celebration with steaks, baked potatoes, salad, and beers. Didn’t even do coconut oil in coffee today, just lemon water, an energy drink before treadmill, and a spoon of raw honey, cinnamon, and more lemon water afterward. Should be able to stay within my 1917 calorie target but if not, it will largely be beer and that’s, um, fleeting. UPDATE: Friend had to work so I was able to eat exactly on target. I’ll enjoy the steaks and beers later.
7/06/15 Tanita Numbers (after 21-hour fast and 1000 calorie HIIT treadmill):
Weight - 205.4 (est. goal at 10% BF - 182.9) - 22.5 lbs. to lose
Total body fat % - 15.1 (goal is 10% BF) - +5.1%
Total body fat lbs. - 31.0 (est. goal at 10% BF - 18.3) - +12.7 lbs.
Total body water % - 58.7 (balance is 62.5%) - 3.8% dehydrated
Muscle mass lbs. - 166.0 (est. goal at 10% BF - 156.5) - +9.5 lbs. (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 (water)
RDI 2239 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 19
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 67 fat, 175 carbs, 154 protein, 48 fiber, <1500 sodium, 1917 cals
Ate: 85 fat, 133 carb, 191 prot, 52 fib, 1366 sod, 1915 cals (3176 used, 1261 deficit)
Running avg: 78 fat, 140 carb, 177 prot, 1967 cals (3497 used, 1530 deficit)
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93.2 kg
Lost so far: 54.2 kg.
Still to go: 0.2 kg.
Diet followed: 100%.
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1915 kcal
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Fat: 85.22g | Prot: 190.76g | Carbs: 133.07g.
Lunch: Trader Joe's Organic Raw Honey, Celsius Green Tea Raspberry Acai. Dinner: Brazil Nuts, Colavita Aged Balsamic Vinegar, Publix Onions, Lettuce, Market Day Grilled & Fully Cooked Salmon Fillets, Quest S'mores Protein Bar. Snacks/Other: dannon Light & Fit Greek Yogurt, Body Fortress Super Advanced Whey Isolate - Chocolate, Now Real Food Golden Flax Seeds, Healthworks Cacoa Nibs, Bob's Red Mill Chia Seed, So Delicious Coconut Milk Unsweetened, Safeway Unsweetened Mixed Berries, Swanson Pygeum, Celery Seed, 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 0.6 kg a Week
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