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Got another great sleep in. Woke at 210.0, down .6 from yesterday. Fasted until 4 pm. Before I ate, I did 90 minutes of ‘reading treadmill’ at 3 mph to hit my 10K steps and six miles. Unfortunately, that only resulted in a 208.2 weigh in afterwards. I was immediately disappointed that I didn’t go all in on the workout and get my normal 3-4 pounds of sweating out. But we’ll get there one of these days. Targeting 1643 calories.
3/20/16 Tanita Numbers (after 20 hours fast, 90 minutes treadmill at 3 mph):
Weight - 208.2 (est. goal at 10% BF - 183.0) - 25.2 lbs. to lose
Total body fat % - 15.4 (goal is 10% BF) - +5.4%
Total body fat lbs. - 32.0 (est. goal at 10% BF - 18.3) - +13.7 lbs.
Total body water % - 57.6 (balance is 62.5%) - 4.9% dehydrated
Muscle mass lbs. - 167.8 (est. goal at 10% BF - 156.7) - +11.1 lbs. (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 (water)
RDI - 2265 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded) (updated for March):
Targets: 75 fat, 80 net carb, 165 prot, 40 fib, 1500 sod, 1655 cals
Ate: 64 fat, 74 net carb, 165 prot, 40 fib, 1092 sod, 1632 cals (3124 used, 1492 deficit)
Running avg: 66 fat, 100 carb, 166 prot, 1654 cals (3199 used, 1545 deficit)
Diet Calendar Entries for 20 March 2016:
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1632 kcal
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Fat: 63.64g | Prot: 164.80g | Carb: 113.91g.
Lunch: Organic Black Cumin Seeds, G Hughes Sugar Free BBQ Sauce, Green String Beans, Fage Total 2% Greek Yogurt, Now Real Food Golden Flax Seeds, Bob's Red Mill Chia Seed, Bluebonnet Whey Protein Isolate - French Vanilla. Dinner: Food For Life Baking Company Ezekiel 4:9 Sprouted Grain Tortillas, Beef Brisket (Whole, Lean Only), Philadelphia Regular Cream Cheese, Lucerne Sliced Colby Cheese. Snacks/Other: Dannon Light & Fit Greek - Cherry, Vitafusion Fiber Well Gummies, Ghirardelli Intense Dark Midnight Reverie, Vitamin D3 5000 IU, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Now Magnesium Citrate, Swanson Apple Cider Vinegar Capsules, Nature Made Calcium, Nature Made Super B-Complex. more...
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