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Woke at 221.0. Ate 1100 calories through the end of the workday and came home at 220.0 pre-dinner. Hit my macro and calorie targets pretty closely. Water continues to drop but much more to go. Did 65 minutes of HIIT treadmill and sweated buckets. Weighed 215.2 afterward. Huge calorie deficit today.
10/21/15 Tanita Numbers (before dinner, no workout tonight):
Weight - 215.2 (est. goal at 10% BF - 183.0) - 32.2 lbs. to lose
Total body fat % - 15.4 (goal is 10% BF) - +5.4%
Total body fat lbs. - 33.2 (est. goal at 10% BF - 18.3) - +14.9 lbs.
Total body water % - 61.0 (balance is 62.5%) - .1.5% dehydrated
Muscle mass lbs. - 173.0 (est. goal at 10% BF - 156.7) - +17.3 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 9.0 (est. goal at 10% BF - 8.0) - +1.0 (water)
RDI 2413 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded):
Targets: 75 fat, 120 carbs, 195 protein, 40 fiber, 1500 sodium, 1935 calories
Ate: 81 fat, 127 carb, 200 prot, 43 fib, 1306 sod, 1938 cals (3817 used, 1879 deficit)
Running avg: 116 fat, 180 carb, 178 prot, 2523 cals (3332 used, 809 deficit)
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215.2 lb
Lost so far: 109.8 lb.
Still to go: 10.2 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 21 October 2015:
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1938 kcal
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Fat: 81.20g | Prot: 199.86g | Carb: 127.13g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Body Fortress Super Advanced Whey Protein, Snapple Diet Peach Iced Tea (16 oz), Emerald Natural Walnuts & Almonds 100 Calorie Pack, Organic Black Cumin Seeds, Now Real Food Golden Flax Seeds, Bob's Red Mill Chia Seed, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Atkins Meal Cookies n' Creme Bar, Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate. Dinner: Cucumber (with Peel), Tomatoes, Chicken Breast (Skin Not Eaten). Snacks/Other: Grapes, Atkins Endulge Chocolate Caramel Mousse Bar, Vitafusion Fiber Well Gummies, So Delicious Coconut Milk Unsweetened, So Delicious Coconut Milk Unsweetened, Healthworks Cacoa Nibs, Safeway Organic Whole Strawberries Frozen, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg. more...
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losing 1.4 lb a week
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