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Woke at 209.8 and ended at 204.8. Worked from home so got an hour of HIIT treadmill in after 16:8 fasting. Back in maintenance! I have not gone anywhere without a glass of iced green tea in my hands this weekend. That really seemed to help, along with reduced calories, carbs, and the workouts. Targeting 1830 calories today. Finished higher than desired on carbs, but they were all complex.
7/20/15 Tanita Numbers (after 16:8 IF; 1000 calorie HIIT treadmill):
Weight - 204.8 (est. goal at 10% BF - 182.9) - 21.9 lbs. to lose
Total body fat % - 15.0 (goal is 10% BF) - +5.0%
Total body fat lbs. - 30.7 (est. goal at 10% BF - 18.3) - +12.4 lbs.
Total body water % - 59.2 (balance is 62.5%) - 3.3% dehydrated
Muscle mass lbs. - 165.7 (est. goal at 10% BF - 156.5) - +9.2 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 2240 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 19
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 70 fat, 100 carbs, 200 protein, 40-50 fiber, <1500 sodium, 1830 cals
Ate: 60 fat, 134 carb, 198 prot, 30 fib, 1404 sod, 1832 cals (3272 used, 1440 deficit)
Running avg: 74 fat, 148 carb, 170 prot, 1932 cals (3233 used, 1301 deficit)
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92.9 kg
Lost so far: 54.5 kg.
Still to go: 0 kg.
Diet followed: 100%.
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1832 kcal
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Fat: 59.93g | Prot: 198.28g | Carbs: 133.64g.
Breakfast: Crisco Pure Organic Coconut Oil. Lunch: Safeway Organic Whole Strawberries Frozen, Apples, Lucerne Nonfat Greek Yogurt - Plain, Six Star Whey Isolate Plus, So Delicious Coconut Milk Unsweetened, Trader Joe's Organic Raw Honey, Organic Black Cumin Seeds, Bob's Red Mill Chia Seed, Amazing Grass Green SuperFood Drink Powder, Now Real Food Golden Flax Seeds, Blueberries. Dinner: Sargento Colby Jack Cheese Sticks, Cucumber (Peeled), Tomatoes, Pork Chops (Top Loin, Boneless). Snacks/Other: Brazil Nuts, Six Star Whey Isolate Plus, 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 8.3 kg a Week
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