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Woke at 204.4, ate 1150 calories at work, and got 204.2 walking in the door pre-dinner. That is .6 lighter than yesterday, when 65 minutes of HIIT resulted in a 202.0 weigh in. Not working out tonight as my brother is visiting, but not going out either. We are going to stay home and have turkey and green beans, so my fears about restaurant sodium are gone. Going to drink up some wine for sure, and I hope it will have the same effect as last week (diuretic and regularity). Will sleep in, finish 16:8 IF, and a noon workout in an attempt to get near 199 again.
1/30/15 Tanita Numbers (pre-dinner, no workout tonight):
Weight - 204.2 (est. goal at 10% BF - 180.0) - 24.2 lbs. to lose
Total body fat % - 16.2 (goal is 10% BF) - 6.2 % to lose
Total body fat lbs. - 33.0 (est. goal at 10% BF - 18.0) - 15.0 lbs. to lose
Total body water % - 60.0 (goal is 60-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 162.8 (est. goal at 10% BF - 154.0) - 8.8 lbs. extra 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 lbs. extra water
Daily calories - 3988 (RDI 2240)
Metabolic age - 25
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 70 fat, 183 carbs, 200 protein, 40 fiber, <1500 sodium, 2161 cals
Diet Calendar Entries for 30 January 2015:
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3182 kcal
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Fat: 79.86g | Prot: 282.01g | Carb: 181.24g.
Breakfast: EfaGold Pure Extra Virgin Coconut Oil. Lunch: Pure Protein Chocolate Deluxe High Protein Bar, Egg, Flaxseed Meal, 1% Milkfat No Salt Added Cottage Cheese, Super Advanced Whey Isolate Chocolate, Chia Seed, Black Cumin Seeds, Cacoa Nibs. Dinner: Red Table Wine, Brazil Nuts, Green String Beans, Boneless Turkey Breast Chops, Red Lobster Single Malt Scotches. Snacks/Other: Body Fortress Super Advanced Whey Isolate - Vanilla Creme, Date, Organic Whole Strawberries Frozen, Almond Breeze Unsweetened Vanilla Milk, Sugar Free Jordan Almonds, Swanson Apple Cider Vinegar Capsules, Nature Made Fish Oil 1000 mg, Nature Made Magnesium Citrate, centrum silver multivitamin. more...
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