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Woke at 225.4, down 3.4 from yesterday, despite a low calorie burn, high eating day. Finished all the holiday goodies in one swoop! Today back on track. Did 69 minutes of HIIT treadmill right after work. Got a 221.2 weigh in. Up 3.6 from four days ago, but better than the 228.8 weight from yesterday morning. Will target 1200-1500 per day until I get back on my 1950 per day calorie target for this month.
1/04/16 Tanita Numbers (before dinner, after 69 minutes HIIT treadmill):
Weight - 221.2 (est. goal at 10% BF - 183.0) - 38.2 lbs. to lose
Total body fat % - 15.8 (goal is 10% BF) - +5.8%
Total body fat lbs. - 35.0 (est. goal at 10% BF - 18.3) - +16.7 lbs.
Total body water % - 57.8 (balance is 62.5%) - 4.7% dehydrated
Muscle mass lbs. - 177.4 (est. goal at 10% BF - 156.7) - +20.7 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 (water)
RDI 2412 / Visceral fat rating - 11 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded) (updated for January):
Targets: 70 fat, 70 carb, 260 prot, 50 fib, 1500 sod, 1950 cals (1992 based on burn)
Ate: 48 fat, 75 carb, 166 prot, 13 fib, 2002 sod, 1452 cals (3507 used, 2055 deficit)
Running avg: 97 fat, 219 carb, 144 prot, 2392 cals (3053 used, 661 deficit)
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221.2 lb
Lost so far: 103.8 lb.
Still to go: 16.2 lb.
Diet followed poorly.
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Diet Calendar Entries for 04 January 2016:
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1452 kcal
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Fat: 47.73g | Prot: 166.28g | Carb: 75.40g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Body Fortress 100% Premium Vanilla Whey Protein, Oscar Mayer Deli Fresh Oven Roasted Turkey Breast, Spinach, Triquetra Health Organic Spirulina, Fage Total 2% Greek Yogurt, Amazing Grass Amazing Meal - Chocolate Infusion. Dinner: Safeway Hickory Smoke Barbecue Sauce, Safeway Brussels Sprouts, Chicken Breast (Skin Not Eaten), Philadelphia Regular Cream Cheese, Ritz Crackers - Fresh Stack. Snacks/Other: 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 Super B-Complex. more...
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gaining 5.0 lb a week
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