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Woke at 209.0, which felt great. Ate OK at work and got 4.5 miles in before I got home. Came in the door at 209.6. Hopped on the treadmill before dinner and knocked out 30 minutes (2 miles) to hit my daily minimums of 6 miles and 10K steps. Weighed again and hit 208.2. Not as low as the 207.4 I hit a few days ago. Could have gone lower with another half hour on the treadmill, but I was wiped out after not sleeping well last night. Body fat at its lowest number this year. Big omelet for dinner and nailed my calorie goal.
3/16/16 Tanita Numbers (pre-dinner, after 30 minutes treadmill at 4 mph):
Weight - 208.2 (est. goal at 10% BF - 183.0) - 25.2 lbs. to lose
Total body fat % - 15.1 (goal is 10% BF) - +5.1%
Total body fat lbs. - 31.3 (est. goal at 10% BF - 18.3) - +13.0 lbs.
Total body water % - 61.8 (balance is 62.5%) - .7% dehydrated
Muscle mass lbs. - 168.3 (est. goal at 10% BF - 156.7) - +11.6 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 - 2321 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 21
Today's Macros (in grams, rounded) (updated for March):
Targets: 75 fat, 80 net carb, 165 prot, 40 fib, 1500 sod, 1655 cals
Ate: 64 fat, 62 net carb, 163 prot, 38 fib, 2670 sod, 1491 cals (3037 used, 1546 deficit)
Running avg: 66 fat, 94 carb, 176 prot, 1655 cals (3265 used, 1610 deficit)
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94.4 kg
Lost so far: 53.0 kg.
Still to go: 1.5 kg.
Diet followed: Reasonably Well.
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1491 kcal
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Fat: 64.13g | Prot: 162.91g | Carbs: 100.29g.
Lunch: Monster Beverage Zero Ultra, Emerald Cashew Halves & Pieces 100 Calorie Pack, Think Thin Chunky Peanut Butter High Protein Bar, Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate, Lucerne 1% Milkfat No Salt Added Cottage Cheese. Dinner: Oscar Mayer Deli Fresh Oven Roasted Turkey Breast, Oscar Mayer Deli Fresh Honey Ham, Lucerne Sliced Pepper Jack Cheese, Egg. Snacks/Other: Vitafusion Fiber Well Gummies, Ghirardelli Intense Dark Midnight Reverie, 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 Calcium, Nature Made Super B-Complex. more...
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Gaining 0.8 kg a Week
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