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Saturday official weigh in time. Woke at a very nice 196.0 so good things were in store for the post IF, post workout weigh in! Did a full body dumbbell workout and 1000 calories of HIIT on the treadmill. Jumped off and was rewarded with a new adult low of 193.8! Very happy. Going to have to adjust my estimated body fat and muscle mass numbers because my muscle mass is now a bit lower than I estimated it would be at 10 percent body fat. Not doing Italian tonight as the restaurants downtown are all booked, but got reservations at a steak place. Looking forward to seeing Angela Lansbury in the play Blithe Spirit.
3/21/15 Tanita Numbers (post 18 hour fast, dumbbell workout, 1000 calorie HIIT treadmill):
Weight - 193.8 (est. goal at 10% BF - 185.0) - 8.8 lbs. to lose
Total body fat % - 15.4 (goal is 10% BF) - +5.4% (adjusted - 14.4 / +4.4)
Total body fat lbs. - 29.8 (est. goal at 10% BF - 18.5) - +11.3 lbs. (adjusted - 28.0 / +9.5)
Total body water % - 60.5 (balance is 62.5%) - 2.0% dehydrated
Muscle mass lbs. - 156.0 (est. goal at 10% BF - 158.5) - Goal met (adjusted - 157.8 / Goal met)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.0 (est. goal at 10% BF - 8.0) - Goal met
RDI 2140 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 24
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 69 fat, 185 carbs, 157 protein, 39 fiber, <1500 sodium, 1989 cals
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193.8 lb
Lost so far: 131.2 lb.
Still to go: 0 lb.
Diet followed 100%.
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Diet Calendar Entries for 21 March 2015:
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2462 kcal
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Fat: 137.11g | Prot: 125.59g | Carb: 149.11g.
Breakfast: Pure Organic Coconut Oil. Lunch: Baby Spinach, Baby Carrots, La Tortilla Factory Smart & Delicious Low Carb High Fiber Original Tortillas, Pork Chops (Top Loin, Boneless), Zevia Cream Soda. Dinner: Cornbread (Home Recipe), Butter, Soft White Roll, Cooked Brussels Sprouts (Fat Added in Cooking), Outback Steakhouse Classic Blue Cheese Wedge Salad, Red Lobster Topped Mashed Potatoes Creamy Lobster, Beef Tenderloin (Trimmed to 1/8" Fat), Pinot Noir Wine. Snacks/Other: Brazil Nuts, Magnesium Citrate, Nature Made Fish Oil 1000 mg, centrum silver multivitamin. more...
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losing 23.8 lb a week
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