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Weighed 206.4 pre dinner. Got home after 7, so I'm eating before working out. Ended up eating 1944 calories overall. I likely would have hit 203.4 after working out, but won't get that after eating. Might just do a tune up walk to ensure I'm hitting my minimum exercise goals. Let's see how I feel once I get started.
UPDATE: Did 24 minutes, just enough to hit all my minimums on Fitbit (5 miles, 10K steps, 2700 calories). Will end the day with a 1000 calorie deficit. Will do a full workout Friday night followed by my official weigh in day on Saturday with 16:8 IF and HIIT in a fasted state afterwards.
1/22/15 Tanita Numbers (befores dinner, before exercise):
Weight - 206.4 (est. goal at 10% BF - 180.0) - 26.4 lbs. to lose
Total body fat % - 14.9 (goal is 10% BF) - 4.9 % to lose
Total body fat lbs. - 30.6 (est. goal at 10% BF - 18.0) - 12.6 lbs. to lose
Total body water % - 62.5 (goal is 60-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 167.2 (est. goal at 10% BF - 154.0) - 13.2 lbs. extra 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 lbs. extra water
Daily calories - 4106 (RDI 2307)
Metabolic age - 21
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 70 fat, 219 carbs, 200 protein, 40 fiber, <1500 sodium, 2307 cals
Ate: 84 fat, 110 carb, 208 prot, 42 fib, 1464 sod, 1944 cals (3077 used, 1133 deficit)
Running avg: 86 fat, 165 carb, 184 prot, 2218 cals (3374 used, 1156 deficit)
Diet Calendar Entries for 22 January 2015:
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1944 kcal
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Fat: 83.60g | Prot: 208.38g | Carb: 110.16g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Healthworks Cacoa Nibs, Grapefruit, Body Fortress Super Advanced Whey Isolate Chocolate, Blue Diamond Whole Natural Almonds 100 Calorie Packs, Bob's Red Mill Chia Seed, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Now Real Food Golden Flax Seeds, Organic Black Cumin Seeds. Dinner: Celsius Wild Berry Soda, Fresh & Easy Brussels Sprouts with Bacon, Eat Smart Sweet Kale Salad, Chicken Breast (Skin Not Eaten). Snacks/Other: Body Fortress Super Advanced Whey Isolate - Vanilla Creme, Vitafusion Fiber Well Gummies, Brazil Nuts, Swanson Apple Cider Vinegar Capsules, Nature Made Fish Oil 1000 mg, Nature Made Magnesium Citrate, centrum silver multivitamin. more...
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