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Got a nice pre-dinner weigh in of 211.0 after light eating day (after eating out last night). Body fat strangely high at 16.3 percent. Body water continues to go down. Going to do some HIIT treadmill after dinner and again after 16:8 fasting tomorrow.
Here are the 10/10/14 Tanita Numbers (pre-dinner, pre-workout):
Weight - 211.0
Goal Weight (10% BF) - 196.2 (Should be 192, so 4.2 lbs. of extra water)
Total body fat % - 16.3
Total body fat lbs. - 34.4
Total body water % - 60.3
Visceral fat rating - 9
Muscle mass lbs. - 168.0
Physique rating - 6
Bone mass lbs. - 8.6
Daily calories: 4139 (RDI 2325)
Metabolic age - 24
If It Fits Your Macros numbers (macro numbers in grams, rounded):
Daily targets: 65 fat, 65 carbs, 190 protein, 38-48 fiber, <2300 sodium, 1605 cals
Today ate: 62 fat, 61 carbs, 124 protein, 13 fiber, 824 sodium, 1273 cals (2709 used, 1436 deficit)
Running avg: 93 fat, 197 carbs, 126 protein, 2213 cals (2710 used, 497 deficit)
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211.0 lb
Lost so far: 114.0 lb.
Still to go: 6.0 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 10 October 2014:
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1273 kcal
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Fat: 62.46g | Prot: 124.36g | Carb: 61.19g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Pure Protein Chocolate Deluxe High Protein Bar (Small), Dasani Dasani sparking water- Berry, Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate, Blue Diamond Whole Natural Almonds 100 Calorie Packs. Dinner: Trader Joe's Diced Onions, Bolthouse Farms Raspberry Merlot Vinaigrette Dressing, Cucumber (Peeled), Tomatoes, Arnold 100% Whole Grain Sandwich Thins, Jennie-O Turkey Burgers Original. Snacks/Other: Body Fortress Super Advanced Whey Isolate - Vanilla Creme, 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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