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Big Christmas celebration yesterday. Lots of extra fat, carbs, and calories without a workout led to a 208.8 waking weigh in. Finished a 16:8 fast and did 65 minutes of HIIT treadmill (114 to 133 bpm). Got a 206.4 afterwards. Ate 1980 calories today to start to get back on track for the month. Will try to drop a few more pounds in 24 hours.
Here are the 12/26/14 Tanita Numbers (post-16:8 IF, post 900 calorie HIIT treadmill):
Weight - 206.4 (goal at 10% BF - 180.0) - 26.4 lbs. to lose
Total body fat % - 17.0 (goal is 10% BF) - 7.0 % to lose
Total body fat lbs. - 35.0 (goal at 10% BF - 18.0) - 17.0 lbs. to lose
Total body water % - 58.9 (goal is 60-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 163.0 (goal at 10% BF - 154.0) - 9.0 lbs. extra water
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.4 (goal at 10% BF - 8.0) - .4 lbs. extra water
Daily calories: 4010 (RDI 2253)
Metabolic age - 27
If It Fits Your Macros numbers (macro numbers in grams, rounded):
Daily targets: 70 fat, 68 carbs, 200 protein, 40 fiber, <1500 sodium, 1702 cals
Today ate: 58 fat, 249 carbs, 133 protein, 53 fiber, 1700 sodium, 1980 cals (3073 used, 1093 surplus)
Running avg: 75 fat, 187 carbs, 166 protein, 2137 cals (3145 used, 1008 deficit)
Diet Calendar Entries for 26 December 2014:
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1980 kcal
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Fat: 58.49g | Prot: 132.80g | Carb: 249.12g.
Lunch: Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Organic 100% Whole Ground Golden Flaxseed Meal, Simply Balanced Greek Yogurt Plain, Black Cumin Seeds, Bob's Red Mill Chia Seed, Healthworks Cacoa Nibs, Bananas, Body Fortress Super Advanced Whey Isolate Chocolate. Dinner: Appleton Boneless Sliced Honey Baked Ham, Healthworks Goji Berries, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Safeway Frozen Blueberries, Safeway Frozen Blackberries, Safeway Unsweetened Mixed Berries, Organic Black Cumin Seeds, Healthworks Cacoa Nibs, Now Real Food Golden Flax Seeds, Bob's Red Mill Chia Seed, Super Advanced Whey Isolate - Vanilla Creme, Figs, Bear Naked Nut Cluster Crunch Cereal - Honey Almond. Snacks/Other: Yellow Sweet Peppers, Cream Cheese, Nabisco Premium Soup & Oyster Crackers, Butter or Sugar Cookie, Swanson Apple Cider Vinegar Capsules, Nature Made Fish Oil 1000 mg, Nature Made Magnesium Citrate, One A Day Men's Health Formula Multivitamin Supplement. more...
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