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Woke at 218.6, down 1.2 from yesterday, but still up 6.4 from my waking weigh in before the Thursday night indulgence. Completed 16:8 IF and went out for a five mile HIIT walk/run. Weighed in at 214.4, same as my post-workout weigh in last night. Ate 3218 calories yesterday to maintain a 750 calorie deficit. So even with the gigantic calorie intake, the weight stayed the same. The jury is still out on this new deal, but I’m sticking with it for the month. Back to work tomorrow for two days but then in Ocean City, Md., for the weekend beginning on Thursday. Will get my workouts in on the boardwalk there, but the food choices are a minefield! Had to choke down 2754 calories today. I’m actually forcing myself to eat at night. Let’s see what the scale shows tomorrow.
10/12/15 Tanita Numbers (after 16:8 IF and 5 mile HIIT walk/run):
Weight - 214.4 (est. goal at 10% BF - 183.0) - 31.4 lbs. to lose
Total body fat % - 15.6 (goal is 10% BF) - +5.6%
Total body fat lbs. - 33.3 (est. goal at 10% BF - 18.3) - +15.0 lbs.
Total body water % - 58.1 (balance is 62.5%) - 4.4% dehydrated
Muscle mass lbs. - 172.5 (est. goal at 10% BF - 156.7) - +15.8 lbs. (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 (water)
RDI 2322 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded, based on 2144 calories; adjusted as required):
Targets: 60 fat, 164 carbs, 237 protein, 39 fiber, 1500 sodium, 2144 cals or 750 deficit
Ate: 137 fat, 165 carb, 252 prot, 49 fib, 2872 sod, 2754 cals (3525 used, 771 deficit)
Running avg: 124 fat, 182 carb, 205 prot, 2633 cals (3396 used, 763 deficit)
Diet Calendar Entries for 12 October 2015:
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2754 kcal
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Fat: 136.81g | Prot: 251.64g | Carb: 164.91g.
Lunch: Hershey's Natural Unsweetened Cocoa, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Hard Parmesan Cheese, Apples , Coffee-Mate Italian Sweet Creme Creamer. Dinner: Jennie-O Turkey Burgers Original, Cucumber (with Peel) , Pepper Jack Cheese, Colavita Extra Virgin Olive Oil, Pork Chops (Top Loin, Boneless), Green String Beans, Oscar Mayer Deli Fresh Honey Smoked Shaved Turkey Breast, Oscar Mayer Deli Fresh Honey Ham, Pepper Jack Cheese, Safeway Canola Mayo, Flatout Light Original Flatbread, Margherita Italian Style Pepperoni. Snacks/Other: Bourbon, Hershey's Natural Unsweetened Cocoa, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Ghirardelli Intense Dark Twilight Delight Chocolate 72% Cacao, Quest Chocolate Brownie Bar, Emerald Cocoa Roast Almonds 100 Calorie Pack, Brazil Nuts, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Swanson Celery Seed, Now Magnesium Citrate. more...
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