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Woke at 221.6, down 2.2 from yesterday. Did some work from home and ended up eating dinner before my workout. Got on the treadmill and did 66 minutes of HIIT. Ended up weighing 217.8, exactly to the ounce what I weighed after working out yesterday. Not bad, considering the big dinner out we had last night.
12/28/15 Tanita Numbers (after dinner, 4.5 miles HIIT walking/running):
Weight - 217.8 (est. goal at 10% BF - 183.0) - 34.8 lbs. to lose
Total body fat % - 15.6 (goal is 10% BF) - +5.6%
Total body fat lbs. - 34.0 (est. goal at 10% BF - 18.3) - +15.7 lbs.
Total body water % - 60.1 (balance is 62.5%) - 2.4% dehydrated
Muscle mass lbs. - 174.8 (est. goal at 10% BF - 156.7) - +18.1 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 9.0 (est. goal at 10% BF - 8.0) - +1.0 (water)
RDI 2447 / 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 (2222 based on burn)
Ate: 88 fat, 152 carb, 105 prot, 24 fib, 3082 sod, 2189 cals (3645 used, 1456 deficit)
Running avg: 93 fat, 174 carb, 186 prot, 2321 cals (3417 used, 1096 deficit)
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217.8 lb
Lost so far: 107.2 lb.
Still to go: 12.8 lb.
Diet followed 100%.
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Diet Calendar Entries for 28 December 2015:
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2189 kcal
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Fat: 87.82g | Prot: 104.50g | Carb: 152.14g.
Lunch: General Mills Chex Mix Traditional, Quest Apple Pie Protein Bar, Egg, Butter, Mushrooms, Spinach, Albertsons Pepper Jack Cheese, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Albertsons Pepper Jack Cheese, Spinach, Mushrooms, Butter, Egg. Dinner: Celsius Green Tea Raspberry Acai, Maple Grove Farms Fat Free Balsamic Vinaigrette Dressing, Lettuce Salad with Assorted Vegetables, Yam, Appleton Boneless Sliced Honey Baked Ham, Carlo Rossi Sangria. Snacks/Other: Turin Baileys Irish Cream Chocolate, Fruitcake, Anthon Berg Chocolate Liqueurs, 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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steady weight
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