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Woke at 219.2, down .6 from yesterday at this time, despite eating 3000 plus calories. A lot of that was alcohol and all the food was LCHF, so yesterday evening didn’t set me back. Sat around like a slug most of the day after 16:8 IF. Had a great omelet at noon and then finally got out for a walk/run at 6:00 pm. Did 67 minutes at an average of 4.59 mph (with 8.0 mph HIIT running bursts). Heart rate did well: averaged 127 bpm and went as high as 175 bpm. Got a 215.8 weigh in upon my return. Time for dinner!
9/26/15 Tanita Numbers (pre-dinner, post 67 minute HIIT walk/run):
Weight - 215.8 (est. goal at 10% BF - 183.0) - 32.8 lbs. to lose
Total body fat % - 15.5 (goal is 10% BF) - +5.5%
Total body fat lbs. - 33.4 (est. goal at 10% BF - 18.3) - +15.1 lbs.
Total body water % - 59.5 (balance is 62.5%) - .3.0% dehydrated
Muscle mass lbs. - 173.6 (est. goal at 10% BF - 156.7) - +16.9 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 2379 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded):
Targets: 110 fat, 100 carbs, 150 protein, 39-49 fiber, <1500 sodium, 1990 cals
Ate: 114 fat, 108 carb, 170 prot, 45 fib, 1654 sod, 2019 cals (3344 used, 1325 deficit)
Running avg: 119 fat, 201 carb, 144 prot, 2616 cals (3268 used, 652 deficit)
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97.9 kg
Lost so far: 49.5 kg.
Still to go: 4.9 kg.
Diet followed: Poorly.
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View Diet Calendar, 26 September 2015:
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2019 kcal
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Fat: 114.23g | Prot: 170.12g | Carbs: 108.11g.
Lunch: Blueberries, Nature's Way Efagold Coconut Oil, Coffee-Mate Sugar Free Italian Sweet Creme Coffee Creamer, Spinach , Egg, Pepper Jack Cheese. Dinner: Onions, Calavo Avocado, Chicken Breast (Skin Not Eaten). Snacks/Other: Hershey's Natural Unsweetened Cocoa, Amazing Grass Green SuperFood Drink Powder, Vitafusion Fiber Well Gummies, Safeway Organic Whole Strawberries Frozen, Body Fortress Super Advance Whey Protein - Chocolate Peanut Butter (42g), Spinach, Brazil Nuts, atkins Atkins Advantage Cookies n' Creme Bar, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Swanson Celery Seed, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg. more...
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Losing 2.5 kg a Week
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