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Woke at 213.2 and came home after work at 212.6. Did 65 minutes of HIIT treadmill and weighed in at 208.4. As of 10:30 pm, did 15.8K steps, 9.4 miles, and burned 3419 calories. I will be able to eat about 2780 calories today. Going to have to break through my 8 pm eating window again. The results of having to work out late in the day. Not too bad a problem to have!
10/07/15 Tanita Numbers (pre dinner, no workout tonight):
Weight - 208.4 (est. goal at 10% BF - 183.0) - 25.4 lbs. to lose
Total body fat % - 15.3 (goal is 10% BF) - +5.3%
Total body fat lbs. - 31.9 (est. goal at 10% BF - 18.3) - +13.6 lbs.
Total body water % - 59.1 (balance is 62.5%) - 3.4% dehydrated
Muscle mass lbs. - 167.9 (est. goal at 10% BF - 156.7) - +11.2 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 (water)
RDI 2304 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded, based on 2144 calories; adjusted as required):
Targets: 60 fat, 164 carbs, 237 protein, 39 fiber, 1500 sodium, 2144 cals or 750 deficit
Ate: 130 fat, 202 carb, 266 prot, 67 fib, 2245 sod, 2827 cals (3593 used, 766 deficit)
Running avg: 119 fat, 185 carb, 205 prot, 2550 cals (3319 used, 769 deficit)
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94.5 kg
Lost so far: 52.9 kg.
Still to go: 1.5 kg.
Diet followed: 100%.
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View Diet Calendar, 07 October 2015:
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2827 kcal
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Fat: 130.02g | Prot: 266.09g | Carbs: 201.97g.
Breakfast: Nature's Way Efagold Coconut Oil. Lunch: Quest Mint Chocolate Chunk, Dry Roasted Almonds (with Salt Added) , Kroger Walnut Halves & Pieces, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Dry Roasted Almonds (with Salt Added) , Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate. Dinner: Crock Pot Turkey Chili, Giant Eagle Cherry Tomatoes, Brazil Nuts. Snacks/Other: Atkins Meal Cookies n' Creme Bar, Ghirardelli Midnight Reverie Chocolate 86% Cacao, Amazing Grass Amazing Meal - Chocolate Infusion, Healthworks Cacoa Nibs, Bob's Red Mill Chia Seed, Safeway Organic Whole Strawberries Frozen, Now Real Food Golden Flax Seeds, Organic Black Cumin Seeds, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Body Fortress Super Advance Whey Protein - Chocolate Peanut Butter (42g), 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 1.0 kg a Week
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