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Woke at 213.4, up .2 from yesterday. Ate a late dinner and then did some after midnight snacking, so only eight hours away from that. UPDATE: Worked from home and did 10 minutes on the treadmill every hour or so. Had three miles in the bank when I hopped on it after work. Did 65 more minutes of HIIT and got a 210.6 weigh in afterward. Up .6 from post-workout yesterday, but I ate all day today. Targeting about 2200 calories today based on the extra burn.
12/21/15 Tanita Numbers (after dinner, 65 minutes HIIT treadmill):
Weight - 210.6 (est. goal at 10% BF - 183.0) - 27.6 lbs. to lose
Total body fat % - 15.4 (goal is 10% BF) - +5.4%
Total body fat lbs. - 32.4 (est. goal at 10% BF - 18.3) - +14.1 lbs.
Total body water % - 58.3 (balance is 62.5%) - 4.2% dehydrated
Muscle mass lbs. - 169.6 (est. goal at 10% BF - 156.7) - +12.9 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 2304 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded) (new adjusted macros for December):
Targets: 50 fat, 150 carb, 240 prot, 50 fib, 1500 sod, 2010 cals (2234 based on burn)
Ate: 76 fat, 123 carb, 249 prot, 54 fib, 2197 sod, 2236 cals (3668 used, 1432 deficit)
Running avg: 83 fat, 146 carb, 197 prot, 2147 cals (3501 used, 1354 deficit)
Diet Calendar Entries for 21 December 2015:
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2236 kcal
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Fat: 82.97g | Prot: 250.53g | Carb: 123.76g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil, Kellogs Special K protein cereal cinnamon brown sugar crunch, Quest Vanilla Almond Crunch. Lunch: Chicken Breast (Skin Not Eaten), Lucerne 1% Milkfat No Salt Added Cottage Cheese, Hershey's Natural Unsweetened Cocoa, Amazing Grass Amazing Meal - Chocolate Infusion, Triquetra Health Organic Spirulina. Dinner: Pork Chops (Top Loin, Boneless), Pork Chops (Top Loin, Boneless), Alamos Malbec, Celsius Wild Berry Soda, Green String Beans, Quest Peanut Butter Supreme. Snacks/Other: Brazil Nuts, Ghirardelli Intense Dark Twilight Delight Chocolate 72% Cacao, Vitamin D3 5000 IU, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg, Nature Made Super B-Complex. more...
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