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Woke at 213.8, up .6 from yesterday. Have a business lunch out but will stick with meat and veggies. Targeting 1825 calories again today. UPDATE: Had lunch and some drinks out at work today but came home still at 213.8. Did 26 minutes of HIIT treadmill to make my Fitbit minimums of 10K steps and six miles. Got a weigh in of 213.2. Did not really get soaked with sweat so could have been a bit lighter after an hour workout. Should be a tad lighter in the morning.
2/03/16 Tanita Numbers (after 35 minutes HIIT treadmill):
Weight - 213.2 (est. goal at 10% BF - 183.0) - 30.2 lbs. to lose
Total body fat % - 15.4 (goal is 10% BF) - +5.4%
Total body fat lbs. - 32.9 (est. goal at 10% BF - 18.3) - +14.6 lbs.
Total body water % - 59.2 (balance is 62.5%) - 3.3% dehydrated
Muscle mass lbs. - 171.5 (est. goal at 10% BF - 156.7) - +14.8 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 - 2351 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 19
Today's Macros (in grams, rounded) (updated for February):
Targets: 60 fat, 80 net carb, 240 prot, 40 fib, 1500 sod, 1825 cals
Ate: 60 fat, 67 net carb, 153 prot, 12 fib, 1046 sod, 1824 cals (3309 used, 1485 deficit)
Running avg: 59 fat, 93 carb, 206 prot, 1823 cals (3327 used, 1504 deficit)
Diet Calendar Entries for 03 February 2016:
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1824 kcal
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Fat: 59.77g | Prot: 152.94g | Carb: 78.42g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Whiskey, Roasted Broiled or Baked Chicken Breast (Skin Not Eaten), Ruth's Chris Steakhouse Chopped Salad. Dinner: Triquetra Health Organic Spirulina, Hershey's Natural Unsweetened Cocoa, Fage Total 2% Greek Yogurt, Safeway Hickory Smoke Barbecue Sauce, Beef Bottom Round (Lean Only, Trimmed to 1/8" Fat), Pork Chops (Top Loin, Boneless). Snacks/Other: Vitafusion Fiber Well Gummies, 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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