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Woke at 207.8. Finished 16:8 fasting and did 77 minutes of HIIT on the treadmill (thunderstorms outside). Got a nice 202.0 weigh in. Have a lot of folks visiting me this week and a lot of opportunities for eating out. Will have to be especially diligent as this weekend about killed my progress last year. I am in a different place mentally, though -- much less willing to eat too many extra carbs for several days in a row. UPDATE: Met friends for dinner at the Silver Diner. Ate a roasted veggie salad and salmon!
9/12/15 Tanita Numbers (after 16:8 IF and 77 minutes HIIT treadmill):
Weight - 202.0 (est. goal at 10% BF - 183.0) - 19.0 lbs. to lose
Total body fat % - 15.0 (goal is 10% BF) - +5.0%
Total body fat lbs. - 30.3 (est. goal at 10% BF - 18.3) - +12.0 lbs.
Total body water % - 59.4 (balance is 62.5%) - 3.1% dehydrated
Muscle mass lbs. - 163.3 (est. goal at 10% BF - 156.7) - +6.6 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.4 (est. goal at 10% BF - 8.0) - +.4 (water)
RDI 2242 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 20
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 110 fat, 100 carbs, 150 protein, 39-49 fiber, <1500 sodium, 1990 cals
Ate: 144 fat, 136 carb, 102 prot, 41 fib, 1541 sod, 2204 cals (3096 used, 892 deficit)
Running avg: 96 fat, 142 carb, 140 prot, 2164 cals (3219 used, 1015 deficit)
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202.0 lb
Lost so far: 123.0 lb.
Still to go: 0 lb.
Diet followed 100%.
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Diet Calendar Entries for 12 September 2015:
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2204 kcal
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Fat: 143.61g | Prot: 101.57g | Carb: 136.32g.
Breakfast: Nature's Way Efagold Coconut Oil. Lunch: Trader Joe's Organic Raw Honey, Trader Joe's Blackberry Preserves, Jif Natural Crunchy Peanut Butter, Flatout Light Italian Herb Flatbread, So Delicious Coconut Milk Unsweetened, Amazing Meal - Chocolate Infusion, Kraft Natural Finely Shredded Triple Cheddar Cheese, Nature's Way Efagold Coconut Oil, Onions, Amazing Grass Green SuperFood Drink Powder, Egg. Dinner: Baked or Broiled Salmon, Warm Roasted Local Veggie Salad (with dressing). Snacks/Other: Vitafusion Fiber Well Gummies, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Swanson Celery Seed, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg. more...
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losing 9.3 lb a week
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