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Woke at 209.4 and ended at 206.2. Just a tick up from yesterday. Fasted until 3:30pm (except for lemon water and coconut oil in black coffee). Again did my workout in the neighborhood, but only did 4 miles in an hour today. Spent 20 minutes at peak heart rate. Felt good, as did a splash in the pool afterward! Again targeting 1967 calories, which is my IIFYM daily goal. But taking the fiber up to 48 from 38 grams per day. IIFYM actually recommends 38 to 48 for me. I’m going to start using the top number instead of the minimum. Went over by 60 calories today. Gee, wasn't that the amount in that A&W Root Beer? :)
7/05/15 Tanita Numbers (after 19-hour fast and one hour HIIT walk/run outside):
Weight - 206.2 (est. goal at 10% BF - 182.9) - 23.3 lbs. to lose
Total body fat % - 15.4 (goal is 10% BF) - +5.4%
Total body fat lbs. - 31.7 (est. goal at 10% BF - 18.3) - +13.4 lbs.
Total body water % - 56.2 (balance is 62.5%) - 6.3% dehydrated
Muscle mass lbs. - 166.3 (est. goal at 10% BF - 156.5) - +9.8 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.2 (est. goal at 10% BF - 8.0) - +.2 (water)
RDI 2198 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 20
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 67 fat, 187 carbs, 154 protein, 38 fiber, <1500 sodium, 1967 cals
Ate: 91 fat, 150 carb, 177 prot, 61 fib, 3362 sod, 2023 cals (3481 used, 1458 deficit)
Running avg: 77 fat, 142 carb, 175 prot, 1977 cals (3561 used, 1584 deficit)
Diet Calendar Entries for 05 July 2015:
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2023 kcal
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Fat: 91.92g | Prot: 177.25g | Carb: 150.49g.
Breakfast: Crisco Pure Organic Coconut Oil. Lunch: Sargento Colby Jack Cheese Sticks, Bertolli Extra Virgin Olive Oil, Flatout Light Original Flatbread, Clearly Organic Organic Creamy Peanut Butter, Smucker's Sugar Free Apricot Preserves, Lettuce Salad with Assorted Vegetables. Dinner: A&W A&W Ten, Quest Banana Nut Muffin Natural Protein Bar, Steamed or Boiled Shrimp. Snacks/Other: Emerald Cocoa Roast Almonds 100 Calorie Pack, Safeway Unsweetened Mixed Berries, So Delicious Coconut Milk Unsweetened, Bob's Red Mill Chia Seed, Organic Black Cumin Seeds, Healthworks Cacoa Nibs, Now Real Food Golden Flax Seeds, Body Fortress Super Advanced Whey Isolate - Chocolate, Swanson Pygeum, Celery Seed, Islands Miracle Ultra-30 Probiotics, Nature's Way Cayenne & Garlic Capsules, Magnesium Citrate, Nature Made Fish Oil 1000 mg, centrum silver multivitamin. more...
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