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Woke at 220.4, down 3.8 from yesterday. Had a rather large lunch with a lamb burger, some pita bread, and a glass of wine. Came in before dinner at 222.0. Put in a 67 minute HIIT treadmill workout and got 15K steps, burned 4000+ calories, and walked 9 miles for the day. Got a 218.6 weigh in afterward. Still need to alternate 1500 calorie days with my regular days until I get back on my 1950 per day target.
1/07/16 Tanita Numbers (after dinner, after 67 minutes HIIT treadmill):
Weight - 218.6 (est. goal at 10% BF - 183.0) - 35.6 lbs. to lose
Total body fat % - 15.7 (goal is 10% BF) - +5.7%
Total body fat lbs. - 34.3 (est. goal at 10% BF - 18.3) - +16.0 lbs.
Total body water % - 58.5 (balance is 62.5%) - 4.0% dehydrated
Muscle mass lbs. - 175.5 (est. goal at 10% BF - 156.7) - +18.8 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)
2400 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 19
Today's Macros (in grams, rounded) (updated for January):
Targets: 70 fat, 70 carb, 260 prot, 50 fib, 1500 sod, 1950 cals (2072 based on burn)
Ate: 73 fat, 145 carb, 162 prot, 15 fib, 2101 sod, 1997 cals (4308 used, 2311 deficit)
Running avg: 84 fat, 170 carb, 151 prot, 2146 cals (3368 used, 1222 deficit)
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99.2 kg
Lost so far: 48.3 kg.
Still to go: 6.2 kg.
Diet followed: 100%.
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View Diet Calendar, 07 January 2016:
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1997 kcal
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Fat: 72.69g | Prot: 161.67g | Carbs: 144.60g.
Breakfast: Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate, EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Half and Half Cream, Pinot Noir Wine, Dino's The Greek Place Tzatziki Sauce, Fage Total 2% Greek Yogurt, Hummus, Pita Bread, Lettuce Salad with Assorted Vegetables, Cheeseburger with 1/4 Lb Meat on Bun. Dinner: Celsius Sparkling Orange, Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate, Fage Total 2% Greek Yogurt, Bob's Red Mill Chia Seed. Snacks/Other: Vitamin D3 5000 IU, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Now Magnesium Citrate, Swanson Apple Cider Vinegar Capsules, Nature Made Super B-Complex. more...
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Losing 2.8 kg a Week
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