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Waking weigh in of 200.4 after a good night’s sleep foretold good things for today. Finished 16:8 IF, did a full body weight lifting session, and did 1000 calories of HIIT treadmill. Got a nice 197.6 weigh in. That’s my lowest weight since June 29, 2014, when I hit 196.2. Going to try to surpass that mark by the end of the month. Attended a fun party tonight, but took it pretty easy. Will probably see a water spike tomorrow.
2/21/15 Tanita Numbers (post 18 hour fast, weight lifting, and 1000 calorie HIIT treadmill):
Weight - 197.6 (est. goal at 10% BF - 185.0) - 12.6 lbs. to lose
Total body fat % - 15.3 (goal is 10% BF) - 5.3 % to lose
Total body fat lbs. - 30.2 (est. goal at 10% BF - 18.5) - 11.7 lbs. to lose
Total body water % - 61.1 (goal is 62-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 159.2 (est. goal at 10% BF - 158.5) - .7 lbs. extra water
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.2 (est. goal at 10% BF - 8.0) - .2 lbs. extra water
Daily calories - 3895 (RDI 2188)
Metabolic age - 23
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 70 fat, 183 carbs, 160 protein, 40 fiber, <1500 sodium, 2003 cals
Ate: 136 fat, 154 carb, 173 prot, 26 fib, 2139 sod, 2601 cals (3508 used, 907 deficit)
Running avg: 77 fat, 147 carb, 184 prot, 2041 cals (3367 used, 1326 deficit)
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197.6 lb
Lost so far: 127.4 lb.
Still to go: 0 lb.
Diet followed 100%.
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Diet Calendar Entries for 21 February 2015:
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2601 kcal
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Fat: 136.01g | Prot: 173.27g | Carb: 153.62g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Brazil Nuts, Lucerne Nonfat Greek Yogurt - Plain, Body Fortress Super Advanced Whey Protein - Strawberry (42g), Lemon, Blueberries, Healthworks Cacoa Nibs, Now Real Food Golden Flax Seeds, Bob's Red Mill Chia Seed, Organic Black Cumin Seeds. Dinner: Grapes, Cheddar Cheese, Yellow Cake (with Vanilla Frosting), Costco Mini Quiche, Canadian Club Whiskey. Snacks/Other: Body Fortress Super Advanced Whey Isolate Chocolate, Safeway Organic Whole Strawberries Frozen, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Nature Made Fish Oil 1000 mg, Nature Made Magnesium Citrate, centrum silver multivitamin. more...
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losing 15.4 lb a week
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