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Woke at 208.6, same as yesterday. Had a good day of eating and walked a lot. Got on the treadmill late in the day and did 68 minutes of HIIT. Ended up at 9 miles and 15.5K steps for the day. Got a 206.6 weigh in (.4 from the blue line). Have a great weekend!
4/22/16 Tanita Numbers (after 68 minutes treadmill at 3/4/5 mph):
Weight - 206.6 (est. goal at 10% BF - 183.0) - 23.6 lbs. to lose
Total body fat % - 15.1 (goal is 10% BF) - +5.1%
Total body fat lbs. - 31.2 (est. goal at 10% BF - 18.3) - +12.9 lbs.
Total body water % - 61.9 (balance is 62.5%) - .6% dehydrated
Muscle mass lbs. - 166.6 (est. goal at 10% BF - 156.7) - +9.9 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)
RDI - 2349 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 21
Today's Macros (in grams, rounded) (updated for April):
Targets: 100 fat, 50 net carb, 150 prot, 35 fib, 1500 sod, 1700 cals
Ate: 60 fat, 84 net carb, 151 prot, 66 fib, 4144 sod, 1633 cals (3491 used, 1858 deficit)
Running avg: 74 fat, 114 carb, 139 prot, 1700 cals (3232 used, 1532 deficit)
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93.7 kg
Lost so far: 53.7 kg.
Still to go: 0.7 kg.
Diet followed: 100%.
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1633 kcal
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Fat: 59.80g | Prot: 151.19g | Carbs: 149.01g.
Breakfast: Emerald Natural Walnuts & Almonds 100 Calorie Pack, Julian Bakery Primal Protein Bar - Chocolate Cake. Lunch: Olive Oil, Newman's Own Balsamic Vinaigrette Dressing, Fresh Express Leafy Green Romaine, Oscar Mayer Deli Fresh Chipotle Seasoned Chicken Breast, Kraft Natural Finely Shredded Triple Cheddar Cheese, Food For Life Baking Company Ezekiel 4:9 Sprouted Grain Tortillas, G Hughes Sugar Free BBQ Sauce, Chicken Breast (Skin Not Eaten). Dinner: Turkey Breast Meat, Bacon, Cooked Brussels Sprouts (Fat Added in Cooking), Green String Beans. Snacks/Other: Celsius Sparkling Orange, Bluebonnet Whey Protein Isolate - French Vanilla, Safeway Organic Whole Strawberries Frozen, Vitafusion Fiber Well Gummies, Vitamin D3 5000 IU, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Now Magnesium Citrate, Nature Made Calcium, Nature Made Super B-Complex. more...
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Losing 1.3 kg a Week
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