Woke at 209.8 and ended at 207.6. Had a nice Mediterranean lunch out, but got in five miles of walking at work. Came home at 211.0. Did a 1000 calorie HIIT workout and then weighed in. Enjoyed eating a few more calories today!
7/01/15 Tanita Numbers (before dinner, after 1000 calorie HIIT treadmill): Weight - 207.6 (est. goal at 10% BF - 182.9) - 24.7 lbs. to lose Total body fat % - 15.1 (goal is 10% BF) - +5.1% Total body fat lbs. - 31.4 (est. goal at 10% BF - 18.3) - +13.1 lbs. Total body water % - 59.3 (balance is 62.5%) - 3.2% dehydrated Muscle mass lbs. - 167.8 (est. goal at 10% BF - 156.5) - +11.3 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 2270 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 20
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded): Targets: 67 fat, 187 carbs, 154 protein, 38 fiber, <1500 sodium, 1967 cals Ate: 71 fat, 149 carb, 133 prot, 38 fib, 2063 sod, 1974 cals (3741 used, 1767 deficit) Running avg: 71 fat, 149 carb, 133 prot, 1974 cals (3741 used, 1767 deficit)
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207.6 lb
Lost so far: 117.4 lb.
Still to go: 2.6 lb.
Diet followed 100%.
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Diet Calendar Entries for 01 July 2015:
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1974 kcal
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Fat: 70.62g | Prot: 132.69g | Carb: 148.54g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Garbanzo Mediterranean Grill Baklava, Lettuce Salad with Assorted Vegetables, Hamburger with 1/4 Lb Meat on Bun, Holy Land Cucumber Sauce, Hummus, Pita Bread, Casillero del Diablo Malbec. Dinner: Activia Light & Fit Greek - Strawberry (Dannon), Trader Joe's Grapeseed Oil, Lettuce Salad with Assorted Vegetables, Chicken Breast (Skin Not Eaten), Celsius Sparkling Cola. Snacks/Other: Vitafusion Fiber Well Gummies, Sweet Cherries, Body Fortress Super Advanced Whey Isolate - Chocolate, Islands Miracle Ultra-30 Probiotics, Nature's Way Cayenne & Garlic Capsules, Magnesium Citrate, Nature Made Fish Oil 1000 mg, centrum silver multivitamin. more...
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losing 2.3 lb a week
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