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Woke up at 210.2 as the weight from Saturday afternoon/evening stuck with me into Tuesday. Did about 500 calories at work and came home to a pre-dinner 209.0 weigh in. Did 65 minutes of HIIT treadmill and dropped to 205.8 to get the blue line back from this morning’s reading. Despite the calorie burn, topped out at 2100 calories tonight as I hit all my macros. Feel much better today. Chicken breasts added too much sodium for yet another day, but will trade that for the huge protein hit.
1/13/15 Tanita Numbers (pre-dinner, exercise, 900 calorie HIIT treadmill):
Weight - 205.8 (goal at 10% BF - 180.0) - 25.8 lbs. to lose
Total body fat % - 14.7 (goal is 10% BF) - 4.7 % to lose
Total body fat lbs. - 30.2 (goal at 10% BF - 18.0) - 12.2 lbs. to lose
Total body water % - 62.8 (goal is 60-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 167.0 (goal at 10% BF - 154.0) - 13.0 lbs. extra water
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.6 (goal at 10% BF - 8.0) - .6 lbs. extra water
Daily calories: 4100 (RDI 2303)
Metabolic age - 20
If It Fits Your Macros numbers (macro numbers in grams, rounded):
Today targets: 70 fat, 185 carbs, 200 protein, 40 fiber, <1500 sodium, 2170 cals (plus 249 extra - any macro OK)
Today ate: 81 fat, 158 carbs, 220 protein, 73 fiber, 2732 sodium, 2093 cals (3419 used, 1326 deficit)
Running avg: 87 fat, 184 carbs, 174 protein, 2304 cals (3488 used, 1184 deficit)
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205.8 lb
Lost so far: 119.2 lb.
Still to go: 0.8 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 13 January 2015:
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2093 kcal
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Fat: 81.23g | Prot: 219.97g | Carb: 156.77g.
Lunch: Lipton Diet Green Tea with Citrus, Blue Diamond Whole Natural Almonds 100 Calorie Packs, Quest Coconut Cashew Bar, Quest Banana Nut Muffin Natural Protein Bar. Dinner: Chicken Breast (Skin Not Eaten), Celsius Sparkling Orange. Snacks/Other: Fresh Express Baby Kale Mix, Bananas, Organic 100% Whole Ground Golden Flaxseed Meal, Body Fortress Super Advanced Whey Isolate Chocolate, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Bob's Red Mill Chia Seed, Organic Black Cumin Seeds, Safeway Frozen Blueberries, Brazil Nuts, Almonds, Figs, Swanson Apple Cider Vinegar Capsules, Nature Made Fish Oil 1000 mg, Nature Made Magnesium Citrate, One A Day Men's Health Formula Multivitamin Supplement. more...
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gaining 14.9 lb a week
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