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Woke at 206.4, which was lower than my post workout weight last night. Drank a glass of water with apple cider vinegar and a cup of black coffee with coconut oil and headed out for a HIIT walk/run. Did 5.4 miles around the neighborhood in an hour. Came back and got a nice ‘blue line weigh in’ of 202.8. Now, on to the 190s!
8/16/15 Tanita Numbers (post 16:8 IF, post 5.4 mile HIIT walk/run):
Weight - 202.8 (est. goal at 10% BF - 183.0) - 19.8 lbs. to lose
Total body fat % - 15.1 (goal is 10% BF) - +5.1%
Total body fat lbs. - 30.6 (est. goal at 10% BF - 18.3) - +12.3 lbs.
Total body water % - 57.5 (balance is 62.5%) - 5.0% dehydrated
Muscle mass lbs. - 164.0 (est. goal at 10% BF - 156.7) - +7.3 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 2188 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 20
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 132 fat, 45 carbs, 115 protein, 38-48 fiber, <1500 sodium, 1830 cals
Ate: 76 fat, 53 carb, 88 prot, 37 fib, 1855 sod, 1267 cals (3092 used, 1825 deficit)
Running avg: 100 fat, 141 carb, 124 prot, 2141 cals (3356 used, 1215 deficit)
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92.0 kg
Lost so far: 55.4 kg.
Still to go: 0 kg.
Diet followed: 100%.
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1267 kcal
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Fat: 75.52g | Prot: 87.60g | Carbs: 53.09g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Baby Spinach, EfaGold EfaGold Pure Extra Virgin Coconut Oil, Kraft Natural Finely Shredded Triple Cheddar Cheese, Lucerne Best of The Egg Whites. Dinner: Spinach, Denny's Sliced Tomatoes (3 Slices), Chicken Crust Pizza. Snacks/Other: Vitafusion Fiber Well Gummies, Ciroc Vodka, Geel Great 365 Daily Boost Vitamin Shot, Nature Made Fish Oil 1000 mg, Now Magnesium Citrate, Nature's Way Cayenne & Garlic Capsules, Swanson Celery Seed, Swanson Pygeum. more...
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Losing 13.3 kg a Week
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