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Woke at 216.8, down 1.2 from yesterday. Worked at home again and had a good day of eating. Got on the treadmill after work and knocked out 72 minutes of HIIT. Got a nice 212.8 weigh in afterwards. That’s the lowest since December 22. Lower calories seem to be working. Hit calorie goal but then had two celebratory glasses of red wine and hit 2003. Still a nice deficit for today.
1/26/16 Tanita Numbers (before dinner; after 72 minutes of HIIT treadmill):
Weight - 212.8 (est. goal at 10% BF - 183.0) - 29.8 lbs. to lose
Total body fat % - 15.5 (goal is 10% BF) - +5.5%
Total body fat lbs. - 33.1 (est. goal at 10% BF - 18.3) - +14.8 lbs.
Total body water % - 57.6 (balance is 62.5%) - 4.9% dehydrated
Muscle mass lbs. - 171.1 (est. goal at 10% BF - 156.7) - +14.4 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 - 2322 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded) (updated for January):
Targets: 70 fat, 70 carb, 260 prot, 50 fib, 1500 sod, 1950 cals (1951 based on burn)
Ate: 56 fat, 82 carb, 206 prot, 42 fib, 1709 sod, 2003 cals (3204 used, 1201 deficit)
Running avg: 78 fat, 149 carb, 159 prot, 2011 cals (3270 used, 1259 deficit)
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96.5 kg
Lost so far: 50.9 kg.
Still to go: 3.5 kg.
Diet followed: Reasonably Well.
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View Diet Calendar, 26 January 2016:
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2003 kcal
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Fat: 56.49g | Prot: 206.07g | Carbs: 123.57g.
Breakfast: Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate, EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Green String Beans, Organic Black Cumin Seeds, Bob's Red Mill Chia Seed, Body Fortress 100% Premium Vanilla Whey Protein, Amazing Grass Amazing Meal - Chocolate Infusion, Now Real Food Golden Flax Seeds, Lucerne 1% Milkfat No Salt Added Cottage Cheese. Dinner: Bolthouse Farms Classic Extra Virgin Olive Oil Balsamic Vinaigrette, Lettuce Salad with Assorted Vegetables, Parmesan Cheese (Grated), Chicken Breast (Skin Not Eaten), Green String Beans. Snacks/Other: Red Table Wine, Ghirardelli Intense Dark Midnight Reverie 86% Cacao (4), 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, Healthworks Cacoa Nibs. more...
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Losing 5.1 kg a Week
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