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Woke at 212.4 and was so busy at work that I only got 300 calories in me. Came home at 210.4. Did a 1000 calorie HIIT treadmill workout and got 206.4. Up a pound from four days ago, but back down from a temporary high of 213.2.
7/10/15 Tanita Numbers (before dinner; after 1000 calorie HIIT treadmill):
Weight - 206.4 (est. goal at 10% BF - 182.9) - 23.5 lbs. to lose
Total body fat % - 15.1 (goal is 10% BF) - +5.1%
Total body fat lbs. - 31.1 (est. goal at 10% BF - 18.3) - +12.8 lbs.
Total body water % - 59.0 (balance is 62.5%) - 3.5% dehydrated
Muscle mass lbs. - 166.9 (est. goal at 10% BF - 156.5) - +10.4 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.4 (est. goal at 10% BF - 8.0) - +.4 (water)
RDI 2254 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 19
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 67 fat, 187 carbs, 154 protein, 48 fiber, <1500 sodium, 1967 cals
Ate: 63 fat, 184 carb, 192 prot, 51 fib, 1869 sod, 1962 cals (3649 used, 1687 deficit)
Running avg: 72 fat, 143 carb, 175 prot, 1906 cals (3362 used, 1456 deficit)
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206.4 lb
Lost so far: 118.6 lb.
Still to go: 1.4 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 10 July 2015:
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1962 kcal
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Fat: 63.32g | Prot: 191.77g | Carb: 183.72g.
Breakfast: Starbucks Iced Caffe Americano (Tall). Lunch: Emerald Cocoa Roast Almonds 100 Calorie Pack, Quest Banana Nut Muffin Natural Protein Bar. Dinner: Plums, Pepsi Diet Pepsi (Bottle), Sargento Colby Jack Cheese Sticks, Chicken Breast (Skin Not Eaten), Roasted Potato (Fat Not Added in Cooking), Celsius Sparkling Orange. Snacks/Other: Brazil Nuts, Safeway Organic Whole Strawberries Frozen, Trader Joe's Organic Raw Honey, Lucerne Nonfat Greek Yogurt - Plain, So Delicious Coconut Milk Unsweetened, Bob's Red Mill Chia Seed, Healthworks Cacoa Nibs, Now Real Food Golden Flax Seeds, Body Fortress Super Advanced Whey Isolate - Chocolate, Six Star Whey Isolate Plus, 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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gaining 1.8 lb a week
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