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Woke at 209.8, up .2 from yesterday after a good day of eating and a happy hour last night. Did not work out but went to bed early and got 7.5 hours of much-needed sleep. UPDATE: Ate cottage cheese at work and then went out for a THIRD day this week and had a second “lunch.” Actually, it was just a few chicken wings and a few beers. Came in the door at 212.0. Did a hard 64 minutes of HIIT on the treadmill and scored a 206.2. Take that, beer! Walked a ton today so will end up burning more than 4000 calories with 2272 taken in. That will work!
9/11/15 Tanita Numbers (after 64 minutes HIIT treadmill):
Weight - 206.2 (est. goal at 10% BF - 183.0) - 23.2 lbs. to lose
Total body fat % - 15.0 (goal is 10% BF) - +5.0%
Total body fat lbs. - 30.9 (est. goal at 10% BF - 18.3) - +12.6 lbs.
Total body water % - 61.7 (balance is 62.5%) - .8% dehydrated
Muscle mass lbs. - 166.7 (est. goal at 10% BF - 156.7) - +10.0 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 2321 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 20
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 110 fat, 100 carbs, 150 protein, 39-49 fiber, <1500 sodium, 1990 cals
Ate: 86 fat, 107 carb, 199 prot, 39 fib, 1911 sod, 2272 cals (4036 used, 1764 deficit)
Running avg: 92 fat, 143 carb, 144 prot, 2160 cals (3230 used, 1070 deficit)
Diet Calendar Entries for 11 September 2015:
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2272 kcal
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Fat: 86.45g | Prot: 199.27g | Carb: 106.50g.
Breakfast: Nature's Way Efagold Coconut Oil. Lunch: Egg, Lagunitas Lagunitas IPA, Roasted Broiled or Baked Chicken Wing (Skin Eaten), Amazing Grass Green SuperFood Drink Powder, Now Real Food Golden Flax Seeds, Organic Black Cumin Seeds, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Bob's Red Mill Chia Seed, Healthworks Cacoa Nibs, Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate. Dinner: Shadybrook Farms Boneless Turkey Breast Chops, Colavita Extra Virgin Olive Oil, Lettuce Salad with Assorted Vegetables. Snacks/Other: Vitafusion Fiber Well Gummies, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Swanson Celery Seed, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg. more...
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