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Woke at 215.2. Finished 16:8 fast and went outside for a six-mile walk. Came back and weighed 210.6. That’s a decent finishing weight for the month! Ate a big omelet at 2:30 to break the fast. Did meatball subs tonight but was able to resist the candy pretty well. Happy Halloween!
10/31/15 Tanita Numbers (after 77 minutes HIIT walk/run):
Weight - 210.6 (est. goal at 10% BF - 183.0) - 27.6 lbs. to lose
Total body fat % - 15.4 (goal is 10% BF) - +5.4%
Total body fat lbs. - 32.4 (est. goal at 10% BF - 18.3) - +14.1 lbs.
Total body water % - 58.3 (balance is 62.5%) - 4.2% dehydrated
Muscle mass lbs. - 169.6 (est. goal at 10% BF - 156.7) - +12.9 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 2308 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded):
Targets: 75 fat, 120 carbs, 195 protein, 40 fiber, 1500 sodium, 1935 calories
Ate: 154 fat, 138 carb, 183 prot, 23 fib, 6791 sod, 2887 cals (3931 used, 1044 deficit)
Running avg: 108 fat, 174 carb, 178 prot, 2430 cals (3283 used, 853 deficit)
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95.5 kg
Lost so far: 51.9 kg.
Still to go: 2.5 kg.
Diet followed: 100%.
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View Diet Calendar, 31 October 2015:
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2887 kcal
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Fat: 153.68g | Prot: 183.31g | Carbs: 138.36g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Nature's Way Efagold Coconut Oil, Sargento Deli Style Sliced Medium Cheddar Cheese, Hard Parmesan Cheese, Egg, Celsius Peach Mango Green Tea, Nectarines. Dinner: Bourbon, Sangria, Bolthouse Farms Chunky Blue Cheese Yogurt Dressing, Lettuce Salad with Assorted Vegetables, Submarine Hoagie Roll, Meatballs with Sauce (Mixture). Snacks/Other: Quest Chocolate Chip Cookie Dough Protein Bar, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg. more...
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Losing 8.9 kg a Week
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