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Woke at 216.2. Came home from work at 216.4. Ate dinner and totaled 1807 calories today. Did a 1000 calorie HIIT treadmill workout and got 214.8. Too tired to do happy hour tonight but got a burst of energy after dinner and that helped me get through the treadmill work. Have a great Friday!
6/25/15 Tanita Numbers (after dinner, after 1000 calorie HIIT treadmill):
Weight - 214.8 (est. goal at 10% BF - 182.9) - 31.9 lbs. to lose
Total body fat % - 15.3 (goal is 10% BF) - +5.3%
Total body fat lbs. - 32.9 (est. goal at 10% BF - 18.3) - +14.6 lbs.
Total body water % - 60.2 (balance is 62.5%) - 2.3% dehydrated
Muscle mass lbs. - 173.1 (est. goal at 10% BF - 156.5) - +16.6 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 (water)
RDI 2366 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 19
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: 51 fat, 143 carb, 150 prot, 38 fib, 1699 sod, 1807 cals (3631 used, 1824 deficit)
Running avg: 87 fat, 176 carb, 149 prot, 2089 cals (3204 used, 1115 deficit)
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214.8 lb
Lost so far: 110.2 lb.
Still to go: 9.8 lb.
Diet followed 100%.
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Diet Calendar Entries for 25 June 2015:
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1807 kcal
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Fat: 51.16g | Prot: 150.29g | Carb: 143.38g.
Breakfast: Cream (Half & Half) , Starbucks Caffe Americano (Venti). Lunch: Quest Mixed Berry Bliss, Butter, Italian Bread, Pinot Noir Wine, Lettuce Salad with Assorted Vegetables, Beef Steak. Dinner: Bolthouse Farms Raspberry Merlot Vinaigrette Dressing, Shadybrook Farms Boneless Turkey Breast Chops, Lettuce Salad with Assorted Vegetables. Snacks/Other: Sweet Cherries, Body Fortress Super Advanced Whey Isolate - Chocolate, Trader Joe's Organic Raw Honey, Lucerne Nonfat Greek Yogurt - Plain, Golden Flax Seeds, Healthworks Cacoa Nibs, Organic Black Cumin Seeds, Bob's Red Mill Chia Seed, 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 11.2 lb a week
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