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Woke at 212.8, up 2.6 from yesterday. Ate a lot of sodium yesterday and have been extremely bloated over the past few days. Med drip today will add to that. Targeting 2100 calories and will do HIIT today. UPDATE: Post IF weigh in at 210.8. UPDATE: Still wearing the med drip port on my arm so limited from doing pure HIIT weighted squats or swimming. Decided to do treadmill, but started at steady state to update draglist.com, then ramped up to about 15 minutes of HIIT, alternating between 3 and 5 mph. Worked OK in a pinch. Got a 209.8 weigh in. Ate right on calorie target and close to macros. Tomorrow is a 5:2 600 calorie day.
7/21/16 Tanita Numbers (after 40 minutes treadmill, including 15 minutes HIIT):
Weight - 209.8 (est. goal at 10% BF - 183.0) - 26.8 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 31.8 (est. goal at 10% BF - 18.3) - +13.5 lbs.
Total body water % - 60.5 (balance is 62.5%) - 2.0% dehydrated
Muscle mass lbs. - 169.4 (est. goal at 10% BF - 156.7) - +12.7 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 lbs. (water)
RDI - 2329 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20
Macros (in grams, rounded) (updated for July):
Targets: 180 fat, 40 net carb, 80 prot, 30 fib, 1500 sod, 2100 cals
Ate: 157 fat, 46 net carb, 111 prot, 31 fib, 1449 sod, 2097 cals (2834 used, 737 deficit)
Running avg: 116 fat, 80 carb, 100 prot, 1742 cals (2863 used, 1121 deficit)
Diet Calendar Entries for 21 July 2016:
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2097 kcal
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Fat: 157.39g | Prot: 110.92g | Carb: 76.97g.
Breakfast: Nature's Way Organic Extra Virgin Coconut Oil. Lunch: Smucker's Sugar Free Strawberry Jam, Nature's Way Organic Extra Virgin Coconut Oil, Julian Bakery Paleo Wrap, Smucker's Natural Creamy Peanut Butter, Organic Black Cumin Seeds, Bob's Red Mill Chia Seed, Lucerne Sliced Pepper Jack Cheese, Brazil Nuts, Green Summer Squash, Tomatoes, Spinach, Colavita Extra Virgin Olive Oil. Dinner: Smucker's Sugar Free Apricot Preserves, Nature's Way Organic Extra Virgin Coconut Oil, Smucker's Natural Creamy Peanut Butter, Julian Bakery Paleo Wrap, Colavita Extra Virgin Olive Oil, Lettuce Salad with Assorted Vegetables, Chicken Breast (Skin Not Eaten). Snacks/Other: Nature Made Calcium, Ghirardelli Intense Dark Midnight Reverie 86% Cacao (1), Aloe Vera Juice, Glutathione Reduced, MK-7 Vitamin K2, Kelp, Turmeric Capsules, Centrum Silver - Men 50+, Fage Total 2% Greek Yogurt. more...
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