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Woke at 214.2, down 2.2 after a 341 calorie day to hit my January calorie average goal. Targeted 1825 today and hit 1823. Worked from home but did six minutes of HIIT treadmill once an hour to total six miles by the end of the workday. Weighed in before dinner and got back to 213.8. Should be a bit lower in the morning. Did well on macros, too. Let’s see if 1825 a day does the job for me in February. Would like to get my blue maintenance line back by March 1.
2/01/16 Tanita Numbers (after 10 hourly rounds of HIIT at six minutes a piece; before dinner):
Weight - 213.8 (est. goal at 10% BF - 183.0) - 30.8 lbs. to lose
Total body fat % - 15.4 (goal is 10% BF) - +5.4%
Total body fat lbs. - 33.0 (est. goal at 10% BF - 18.3) - +14.7 lbs.
Total body water % - 59.0 (balance is 62.5%) - 3.5% dehydrated
Muscle mass lbs. - 172.2 (est. goal at 10% BF - 156.7) - +15.5 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 - 2337 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded) (updated for February):
Targets: 60 fat, 80 net carb, 240 prot, 40 fib, 1500 sod, 1825 cals (1921 based on burn)
Ate: 58 fat, 71 net carb, 228 prot, 33 fib, 786 sod, 1823 cals (3564 used, 1741 deficit)
Running avg: 58 fat, 104 carb, 228 prot, 1823 cals (3564 used, 1741 deficit)
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97.0 kg
Lost so far: 50.4 kg.
Still to go: 4.0 kg.
Diet followed: 100%.
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View Diet Calendar, 01 February 2016:
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1823 kcal
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Fat: 58.35g | Prot: 227.50g | Carbs: 103.70g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Quest Apple Pie Protein Bar, Triquetra Health Organic Spirulina, Amazing Grass Green SuperFood Drink Powder, Fage Total 2% Greek Srained Yogurt (Fage), Bob's Red Mill Chia Seed, Body Fortress 100% Premium Vanilla Whey Protein, Now Real Food Golden Flax Seeds, Organic Black Cumin Seeds. Dinner: Beef Bottom Round (Lean Only, Trimmed to 1/8" Fat). Snacks/Other: Safeway Organic Whole Strawberries Frozen, Healthworks Cacoa Nibs, Body Fortress 100% Premium Vanilla Whey Protein, 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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steady weight
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