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Woke at 210.2, down 3.2 from yesterday after a luxurious 12-hour sleep in. Weighed 208.2 after completing 18 hours of fasting, then did HIIT squats and got a 207.4. Body back to normal regularity. Ate a massive 1000 calorie lunch to break the fast at 2. Steaks and veggies tonight at 7. It’s over 100 outside here. Stay cool out there and enjoy the weekend!
8/13/16 Tanita Numbers (after 18:6 IF, HIIT weighted squats):
Weight - 207.4 (est. goal at 10% BF - 183.0) - 24.4 lbs. to lose
Total body fat % - 15.1 (goal is 10% BF) - +5.1%
Total body fat lbs. - 31.4 (est. goal at 10% BF - 18.3) - +13.1 lbs.
Total body water % - 59.5 (balance is 62.5%) - 3.0% dehydrated
Muscle mass lbs. - 167.4 (est. goal at 10% BF - 156.7) - +10.7 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 lbs. (water)
RDI - 2293 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for August):
Targets: 180 fat, 40 net carb, 80 prot, 30 fib, 1500 sod, 2100 cals
Ate: 102 fat, 69 net carb, 141 prot, 47 fib, 2104 sod, 2064 cals (2510 used, 446 deficit)
Running avg: 112 fat, 77 carb, 98 prot, 1639 cals (2731 used, 1092 deficit)
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94.1 kg
Lost so far: 53.3 kg.
Still to go: 1.1 kg.
Diet followed: 100%.
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2064 kcal
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Fat: 101.99g | Prot: 141.11g | Carbs: 116.05g.
Lunch: Bob's Red Mill Chia Seed, Julian Bakery Primal Protein Bar - Pumpkin Pie, Celery, Healthworks Cacoa Nibs, Organic Black Cumin Seeds, Safeway Canola Mayo, Safeway White Premium Chunk Chicken Breast in Water, Smucker's Sugar Free Seedless Blackberry Jam, Blueberries, Julian Bakery Paleo Wrap, Smucker's Natural Chunky Peanut Butter. Dinner: Brazil Nuts, Merlot Wine, Bolthouse Farms Raspberry Merlot Vinaigrette Dressing, Cucumber (with Peel), Tomatoes, Beef Steak. Snacks/Other: Wonderful Roasted, Salted & Shelled Pistachios, Jarrow Glutathione Reduced, MK-7 Vitamin K2, C-1000, Kelp, Vitamin D3 1000 IU, Super Krill, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Fage Total 2% Greek Yogurt, Nature Made Calcium, Nature Made Super B-Complex. more...
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Losing 12.1 kg a Week
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