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Woke at 214.4, up 1.6 from yesterday. Ate 1521 calories yesterday but did not work out. Did have an 800 plus calorie deficit. This may be delayed water retention from Saturday night's dessert. UPDATE: Workday is done and hopping on the treadmill. Got a super nice gift today -- an Edible Arrangements fresh fruit arrangement. Will need some help with that to prevent sugar overdose! UPDATE 2: Did 70 minutes of HIIT treadmill and got a 211.0 weigh in. Hit my calories exactly with a piece of chicken and then a few nibbles of the fresh fruit BUT… forgot the teaspoon of raw honey I had with the chicken. Damn… 20 calories over!
2/22/16 Tanita Numbers (before dinner, after 70 minutes HIIT treadmill):
Weight - 211.0 (est. goal at 10% BF - 183.0) - 28.0 lbs. to lose
Total body fat % - 15.3 (goal is 10% BF) - +5.3%
Total body fat lbs. - 32.4 (est. goal at 10% BF - 18.3) - +14.1 lbs.
Total body water % - 58.2 (balance is 62.5%) - 4.3% dehydrated
Muscle mass lbs. - 170.0 (est. goal at 10% BF - 156.7) - +13.3 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 - 2244 / 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: 93 fat, 65 net carb, 167 prot, 25 fib, 2983 sod, 1844 cals (3079 used, 1235 deficit)
Running avg: 79 fat, 106 carb, 179 prot, 1825 cals (2958 used, 1133 deficit)
Diet Calendar Entries for 22 February 2016:
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1844 kcal
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Fat: 92.64g | Prot: 167.16g | Carb: 90.40g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Oscar Mayer Deli Fresh Black Forest Ham, Mixed Berry Bliss, Driscoll's Blackberries, EfaGold EfaGold Pure Extra Virgin Coconut Oil, Egg, Lucerne Medium Cheddar Cheese, Food For Life Baking Company Ezekiel 4:9 Sprouted 100% Whole Grain Bread, Land O'Lakes Spreadable Butter with Canola Oil. Dinner: Trader Joe's Organic Raw Honey, G Hughes Sugar Free BBQ Sauce, Chicken Breast (Skin Not Eaten), Celsius Sparkling Orange. Snacks/Other: Grapes, Strawberries, Kroger Honeydew Melon, Cantaloupe Melons, Pineapple, 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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3120 kcal
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Activities & Exercise:
Walking (brisk) - 4/mph - 43 minutes, Running (jogging) - 5/mph - 37 minutes, Walking (moderate) - 3/mph - 9 minutes, Sleeping - 4 hours and 50 minutes, Resting - 17 hours and 41 minutes. more...
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