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Woke at 211.4, down 1.2 from yesterday. Fasted for 15 hours, ate, and went to my weekly doctor’s appointment. Got back and grabbed 20 minutes of HIIT treadmill at 4 to 5 mph, then ate dinner, and then finished 41 more minutes at 3 mph while reading. Got a 209.6 weigh in. Wow. That’s my new magic post-workout number -- the last two weigh-ins were the same to the ounce. Ate 1664 calories today.
3/10/16 Tanita Numbers (after dinner, after 61 minute treadmill at 3 mph):
Weight - 209.6 (est. goal at 10% BF - 183.0) - 26.6 lbs. to lose
Total body fat % - 15.3 (goal is 10% BF) - +5.3%
Total body fat lbs. - 32.1 (est. goal at 10% BF - 18.3) - +13.8 lbs.
Total body water % - 61.1 (balance is 62.5%) - 1.4% dehydrated
Muscle mass lbs. - 168.7 (est. goal at 10% BF - 156.7) - +12.0 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 - 2373 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded) (updated for March):
Targets: 75 fat, 80 net carb, 165 prot, 40 fib, 1500 sod, 1655 cals
Ate: 73 fat, 44 net carb, 204 prot, 7 fib, 2873 sod, 1664 cals (2981 used, 1317 deficit)
Running avg: 68 fat, 93 carb, 177 prot, 1656 cals (3273 used, 1617 deficit)
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209.6 lb
Lost so far: 115.4 lb.
Still to go: 4.6 lb.
Diet followed 100%.
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Diet Calendar Entries for 10 March 2016:
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1664 kcal
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Fat: 72.67g | Prot: 204.29g | Carb: 51.38g.
Lunch: Emerald Cashew Halves & Pieces 100 Calorie Pack, Bluebonnet Dual-Action Protein, dannon Light & Fit Greek Yogurt, Lucerne 1% Milkfat No Salt Added Cottage Cheese. Dinner: Cooked Spinach (from Fresh), Baked or Broiled Salmon, Kroger Pimento Cheese Spread, Ritz Crackers - Fresh Stack, Provolone Cheese, Egg. Snacks/Other: Dry Roasted Pistachio Nuts (with Salt Added), 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 Calcium, Nature Made Super B-Complex. more...
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steady weight
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