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Woke at 208.6, up .2 from yesterday. Slept in and woke up to snowfall! Moped around for most of the early afternoon. Finally got on the treadmill at about 3 and did 90 minutes at 3 mph while I read some policy documents. Got a 206.8 weigh in afterwards. Some water retention after my meds yesterday. Fasted until 5 pm and then had a nice omelet. Targeting 1658 calories today to get fully back on my 1700 per day average. UPDATE: Went over on calories a smidge as I added too much to my chocolate smoothie after dinner. Will do 1600 calories tomorrow to make up for it. Pretty full as I ate all my calories from 5 pm to 8 pm!
4/09/16 Tanita Numbers (after 21 hour fast, 90 minutes treadmill at 3 mph):
Weight - 206.8 (est. goal at 10% BF - 183.0) - 23.8 lbs. to lose
Total body fat % - 15.1 (goal is 10% BF) - +5.1%
Total body fat lbs. - 31.2 (est. goal at 10% BF - 18.3) - +12.9 lbs.
Total body water % - 61.1 (balance is 62.5%) - 1.4% dehydrated
Muscle mass lbs. - 167.0 (est. goal at 10% BF - 156.7) - +10.3 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 - 2312 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded) (updated for April):
Targets: 100 fat, 50 net carb, 150 prot, 35 fib, 1500 sod, 1700 cals
Ate: 85 fat, 63 net carb, 152 prot, 36 fib, 1898 sod, 1728 cals (3289 used, 1561 deficit)
Running avg: 75 fat, 106 carb, 148 prot, 1708 cals (3354 used, 1646 deficit)
Diet Calendar Entries for 09 April 2016:
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1728 kcal
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Fat: 84.77g | Prot: 151.69g | Carb: 98.72g.
Lunch: Vitafusion Fiber Well Gummies, dannon Light & Fit Greek Yogurt, Bacon, Egg, Kraft Natural Finely Shredded Triple Cheddar Cheese. Dinner: Colavita Extra Virgin Olive Oil, Frigo Cheese Heads Sticks Mild Cheddar, Green String Beans, Smucker's Sugar Free Apricot Preserves, Philadelphia Regular Cream Cheese Spread, Food For Life Baking Company Ezekiel 4:9 Sprouted Grain Tortillas. Snacks/Other: EfaGold EfaGold Pure Extra Virgin Coconut Oil, Bluebonnet Dual-Action Protein, 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 Calcium, Nature Made Super B-Complex. more...
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