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Woke at 209.0, up .4 from yesterday but really not bad considering the water retention I usually experience after Friday meds. Got a solid 8 hours and then hopped on the treadmill for 80 minutes of HIIT, alternating 4 and 5 mph every minute. Got 10.5K steps and 6 miles to start the day, and a 206.0 weigh in to get the blue line again. Targeted 1700 calories today and ate a delicious 1731.
4/23/16 Tanita Numbers (after 80 minutes treadmill at 4/5 mph):
Weight - 206.0 (est. goal at 10% BF - 183.0) - 23.0 lbs. to lose
Total body fat % - 15.1 (goal is 10% BF) - +5.1%
Total body fat lbs. - 31.1 (est. goal at 10% BF - 18.3) - +12.8 lbs.
Total body water % - 60.0 (balance is 62.5%) - .2.5% dehydrated
Muscle mass lbs. - 166.3 (est. goal at 10% BF - 156.7) - +9.6 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 - 2287 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded) (updated for April):
Targets: 100 fat, 50 net carb, 150 prot, 35 fib, 1500 sod, 1700 cals
Ate: 76 fat, 55 net carb, 189 prot, 43 fib, 2810 sod, 1731 cals (2954 used, 1223 deficit)
Running avg: 75 fat, 114 carb, 141 prot, 1701 cals (3220 used, 1519 deficit)
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93.4 kg
Lost so far: 54.0 kg.
Still to go: 0.5 kg.
Diet followed: 100%.
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1731 kcal
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Fat: 75.82g | Prot: 189.44g | Carbs: 97.65g.
Lunch: Primal Protein Bar - Peanut Butter , Bluebonnet Dual-Action Protein, Organic Black Cumin Seeds, Golden Flax Seeds, Fage Total 2% Greek Yogurt, Bob's Red Mill Chia Seed. Dinner: G Hughes Sugar Free BBQ Sauce, Kraft Deli Fresh Colby Jack Natural Cheese Slices with 2% Milk, Kraft Deli Deluxe Pepper Jack Cheese Spicy Slices, Flatout Light Original Flatbread, Turkey Breast Meat, Steamed or Boiled Shrimp, Carbolicious Chocolate Muffins. Snacks/Other: Ghirardelli Intense Dark Midnight Reverie, 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 1.9 kg a Week
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