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Morning weigh in of 211.4 after 8 hours of sleep. Have an appointment at noon so had to shorten my HIIT treadmill workout to 20 minutes. Still, hit 210.6 after it. Had three huge meals out: Chipoltle, SweetFrog Yogurt, and Mama Stella's Italian. Fun day but over on calories, carbs, and sodium bit big time. Last gasp of our visit with Jason before he returns to the Navy on Monday.
Here are the 10/04/14 Tanita Numbers (post 16:8 fast, 20 minute HIIT treadmill workout, showing overnight dehydration):
Weight - 210.6
Goal Weight (10% BF) - 195.8 (Should be 192... so 3.8 lbs. of extra water)
Total body fat % - 16.3
Total body fat lbs. - 34.4
Total body water % - 60.2
Visceral fat rating - 9
Muscle mass lbs. - 167.6
Physique rating - 6
Bone mass lbs. - 8.6
Daily calories: 4128 (RDI 2319)
Metabolic age - 24
If It Fits Your Macros numbers (macro numbers in grams, rounded):
Daily targets: 65 fat, 65 carbs, 190 protein, 38-48 fiber, <2300 sodium, 1900 cals
Today ate: 138 fat, 515 carbs, 44 fiber, 153 protein, 5884 sodium, 4144 cals (2483 used, 1661 surplus)
Running avg: 113 fat, 241 carbs, 138 protein, 2689 cals (2709 used, 20 deficit)
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210.6 lb
Lost so far: 114.4 lb.
Still to go: 5.6 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 04 October 2014:
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4144 kcal
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Fat: 138.31g | Prot: 152.64g | Carb: 515.02g.
Lunch: Snickers Snickers Bar (1.86 oz), Frozen Yogurt, Chipotle Mexican Grill Steak Burrito (Rice, Black Beans, Corn Salsa, Tomato Salsa, Guacamole). Dinner: Kahlua Kahlua, Fazoli's Chocolate Chip Cannolis, Chocolate Cake (with Chocolate Frosting), Ice Cream, Papa Murphy's Pizza Italian Salad, Butter, Italian Bread, Cordial or Liqueur, Yellow Tail Shiraz, Spaghetti with Meat Sauce (Entree), Veal Parmigiana. Snacks/Other: Nature Made Fish Oil 1000 mg, Now Magnesium Citrate, One A Day Men's Health Formula Multivitamin Supplement. more...
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losing 0.5 lb a week
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