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Woke at 212.2, down 2.2 from yesterday. Worked from home today but too busy to get on the treadmill during the day. Mailed off my trusty Fitbit Surge to get a new one based on its inaccurate heart rate readings. Pulled out the Omron pedometer, which is doing a great backup job. Did 64 minutes of HIIT treadmill and got a 209.0 weigh in afterward. Ate 1824 calories to stay right on track.
2/10/16 Tanita Numbers (before dinner, after 64 minute HIIT treadmill):
Weight - 209.0 (est. goal at 10% BF - 183.0) - 26.0 lbs. to lose
Total body fat % - 15.4 (goal is 10% BF) - +5.4%
Total body fat lbs. - 32.2 (est. goal at 10% BF - 18.3) - +13.9 lbs.
Total body water % - 57.8 (balance is 62.5%) - 4.7% dehydrated
Muscle mass lbs. - 168.2 (est. goal at 10% BF - 156.7) - +11.5 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 - 2293 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded) (updated for February):
Targets: 60 fat, 80 net carb, 240 prot, 40 fib, 1500 sod, 1825 cals
Ate: 113 fat, 58 net carb, 198 prot, 37 fib, 2908 sod, 1824 cals (2956 used, 1132 deficit)
Running avg: 78 fat, 104 carb, 183 prot, 1826 cals (3142 used, 1316 deficit)
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209.0 lb
Lost so far: 116.0 lb.
Still to go: 4.0 lb.
Diet followed 100%.
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Diet Calendar Entries for 10 February 2016:
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1824 kcal
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Fat: 112.65g | Prot: 198.16g | Carb: 104.73g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Quest Chocolate Peanut Butter Protein Bar, Corn Nuts Corn Nuts, Deli Fresh Deli Fresh Chipotle Seasoned Chicken Breast, Lucerne Sliced Colby Cheese, Jif Natural Crunchy Peanut Butter, Trader Joe's Organic Raw Honey, La Tortilla Factory High Fiber Law Carb Whole Wheat Tortilla. Dinner: Beaver BEAVER CRM HRSRDSH SQZ, Hellmann's Canola Cholesterol Free Mayonnaise Dressing, Chicken Breast (Skin Not Eaten), Brazil Nuts. Snacks/Other: Safeway Organic Whole Strawberries Frozen, Body Fortress 100% Premium Vanilla Whey Protein, Spinach, 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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2956 kcal
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Activities & Exercise:
Walking (moderate) - 3/mph - 35 minutes, Running (jogging) - 5/mph - 15 minutes, Walking (brisk) - 4/mph - 50 minutes, Sleeping - 7 hours and 19 minutes, Resting - 15 hours and 1 minute. more...
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losing 9.8 lb a week
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