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Woke at 212.2, worked the morning and then headed out to the doctor. Took more blood and urine and checked out all my supplements (all are OK). Will go back on the 24th to see what we have found. Came home at 211.2 and had a late lunch. Later did 70 minutes of HIIT treadmill and got a nice 208.4 weigh in. Had a huge protein packed dinner thanks to the extra calorie burn! Off to a drag racing show in Pennsylvania tomorrow, so will fast until noon, eat whatever they have there, and then work out when I get home.
12/04/15 Tanita Numbers (pre-dinner, post 70 minute HIIT treadmill):
Weight - 208.4 (est. goal at 10% BF - 183.0) - 25.4 lbs. to lose
Total body fat % - 15.3 (goal is 10% BF) - +5.3%
Total body fat lbs. - 31.9 (est. goal at 10% BF - 18.3) - +13.6 lbs.
Total body water % - 58.8 (balance is 62.5%) - 3.7% dehydrated
Muscle mass lbs. - 167.9 (est. goal at 10% BF - 156.7) - +11.2 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 2289 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded) (new adjusted macros for December):
Targets: 50 fat, 150 carb, 240 prot, 50 fib, 1500 sod, 2010 cals (2259 based on burn)
Ate: 72 fat, 172 carb, 241 prot, 47 fib, 1850 sod, 2216 cals (3719 used, 1503 deficit)
Running avg: 89 fat, 178 carb, 210 prot, 2258 cals (3739 used, 1481 deficit)
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208.4 lb
Lost so far: 116.6 lb.
Still to go: 3.4 lb.
Diet followed 100%.
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Diet Calendar Entries for 04 December 2015:
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2216 kcal
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Fat: 72.31g | Prot: 240.79g | Carb: 172.12g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Flatout Light Original Flatbread, starkist sweet and spicy tuna, Triquetra Health Organic Spirulina, Amazing Grass Amazing Meal - Chocolate Infusion, Fage Total 2% Greek Yogurt, Hershey's Natural Unsweetened Cocoa, Healthworks Cacoa Nibs, Organic Black Cumin Seeds, Bob's Red Mill Chia Seed. Dinner: Hellmann's Cholesterol Free Canola Mayonnaise, Mt. Olive Mild Banana Pepper Rings, Lucerne Sliced Medium Chedder, Beef Chuck (Arm Pot Roast, Lean Only, Trimmed to 1/8" Fat, Select Grade) , Flatout Light Original Flatbread. Snacks/Other: Coffee-Mate Sugar Free Italian Sweet Creme Coffee Creamer, Quest Chocolate Chip Cookie Dough Protein Bar, Market Pantry Blackberry Jam, Fage Total 2% Greek Srained Yogurt (Fage), Bluebonnet Whey Protein Isolate - French Vanilla, Vitamin D3 5000 IU, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg, Nature Made Super B-Complex. more...
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losing 7.5 lb a week
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