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Happy Sunday afternoon! Woke up at 201.4 after hitting 199.2 yesterday. Did a 16:8 fast and then did an hour of HIIT on the treadmill. Did five minutes at 4mph followed by one minute at 7mph and then back to 4mph for five minutes, etc. Did some stretching beforehand. I felt the thigh muscle, but no cramping. The 7mph did not really work me out but was at the comfort level for the muscles. Followed up with a full body dumbbell workout. Rewarded with a 198.4 weigh in. I think I can eat about 1950-2000 calories today. Some dehydration skewing fat and muscle mass numbers a bit.
Here are the 9/07/14 Tanita Numbers (after 16:8 fasting, one hour HIIT treadmill, 10 exercise dumbbell routine, and 100 crunches):
Weight - 198.4
Goal Weight (10% BF) - 188.2
Total body fat % - 14.6
Total body fat lbs. - 29.0
Total body water % - 62.2
Visceral fat rating - 8
Muscle mass lbs. - 161.0
Physique rating - 6
Bone mass lbs. - 8.4
Daily calories: 3942 (RDI 2215)
Metabolic age - 21
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198.4 lb
Lost so far: 126.6 lb.
Still to go: 0 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 07 September 2014:
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1952 kcal
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Fat: 69.73g | Prot: 213.00g | Carb: 133.07g.
Lunch: Quaker 100% Whole Grain Oatmeal, Bell Plantation PB2 Powdered Peanut Butter, Dannon Oikos Greek Nonfat Yogurt - Plain, Bob's Red Mill Chia Seed, Now Real Food Golden Flax Seeds, Healthworks Cacoa Nibs, Sweet Cherries, Pears. Dinner: Sargento Natural Sliced Colby-Jack Cheese, Roasted Broiled or Baked Chicken Breast (Skin Not Eaten), Green String Beans. Snacks/Other: Ghirardelli Intense Dark Twilight Delight Chocolate 72% Cacao, Nature Made Fish Oil 1000 mg, Now Magnesium Citrate, One A Day Men's Health Formula Multivitamin Supplement. more...
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losing 5.6 lb a week
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