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Woke at 213.2, down 1.0 from yesterday morning and down .6 from my post workout weight last night. That’s always a good sign. Ate a little over 900 calories at work and came in the door famished at 7 pm. Weighed in at 212.4 and then did 35 minutes of HIIT treadmill to top off my Fitbit minimums for the day. Got a 210.8 weigh in afterward. Doing my new target of 1825 calories a day. Ate 1822 and hit my macros almost perfectly. Happy with the progress thus far after two days.
2/02/16 Tanita Numbers (after 35 minutes HIIT treadmill):
Weight - 210.8 (est. goal at 10% BF - 183.0) - 27.8 lbs. to lose
Total body fat % - 15.5 (goal is 10% BF) - +5.5%
Total body fat lbs. - 32.6 (est. goal at 10% BF - 18.3) - +14.3 lbs.
Total body water % - 58.4 (balance is 62.5%) - 4.1% dehydrated
Muscle mass lbs. - 169.6 (est. goal at 10% BF - 156.7) - +12.9 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 - 2333 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded) (updated for February):
Targets: 60 fat, 80 net carb, 240 prot, 40 fib, 1500 sod, 1825 cals
Ate: 60 fat, 60 net carb, 238 prot, 36 fib, 1356 sod, 1822 cals (3108 used, 1286 deficit)
Running avg: 59 fat, 100 carb, 233 prot, 1822 cals (3336 used, 1514 deficit)
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210.8 lb
Lost so far: 114.2 lb.
Still to go: 5.8 lb.
Diet followed 100%.
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Diet Calendar Entries for 02 February 2016:
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1822 kcal
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Fat: 59.59g | Prot: 238.02g | Carb: 96.06g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Quest Vanilla Almond Crunch, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Bob's Red Mill Chia Seed, Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate, Organic Black Cumin Seeds, Now Real Food Golden Flax Seeds. Dinner: Safeway Steams in the Bag - Broccoli, Carrots & Cauliflower, Pork Chops (Top Loin, Boneless). Snacks/Other: Body Fortress 100% Premium Vanilla Whey Protein, Safeway Organic Whole Strawberries Frozen, Vitamin D3 5000 IU, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Now Magnesium Citrate, Swanson Apple Cider Vinegar Capsules, Nature Made Super B-Complex. more...
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losing 21.0 lb a week
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