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Woke at 219.6, up .6 from yesterday. Snowed in so took it easy for most of the day. Got on the treadmill at about 4:30 pm and did 65 minutes of HIIT. Got a 214.8 weigh in afterwards. Finally releasing some of this water. Tomorrow’s workout will be shoveling! UPDATE: Did great on workout and eating with 1944 calories total. And then -- Denise made home cinnamon rolls and I had three. And then a Greek yogurt. And then Brazil Nuts. And then almonds. And a scotch. I finally ended up at 2899 calories. At least it was less than I burned (3220). Tomorrow is another day...
1/23/16 Tanita Numbers (before dinner; after 65 minutes HIIT treadmill):
Weight - 214.8 (est. goal at 10% BF - 183.0) - 31.8 lbs. to lose
Total body fat % - 15.5 (goal is 10% BF) - +5.5%
Total body fat lbs. - 33.4 (est. goal at 10% BF - 18.3) - +15.1 lbs.
Total body water % - 57.3 (balance is 62.5%) - 5.2% dehydrated
Muscle mass lbs. - 172.8 (est. goal at 10% BF - 156.7) - +16.1 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 - 2339 / Visceral fat rating - 11 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded) (updated for January):
Targets: 70 fat, 70 carb, 260 prot, 50 fib, 1500 sod, 1950 cals (1956 based on burn)
Ate: 119 fat, 186 carb, 223 prot, 61 fib, 1630 sod, 2899 cals (3220 used, 321 deficit)
Running avg: 79 fat, 152 carb, 157 prot, 2028 cals (3279 used, 1251 deficit)
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214.8 lb
Lost so far: 110.2 lb.
Still to go: 9.8 lb.
Diet followed 100%.
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Diet Calendar Entries for 23 January 2016:
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2899 kcal
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Fat: 119.09g | Prot: 222.66g | Carb: 247.00g.
Breakfast: Starbucks Cinnamon Roll. Lunch: Cape Cod Kettle Corn Popcorn, Body Fortress 100% Premium Vanilla Whey Protein, Fage Total 2% Greek Srained Yogurt (Fage), Healthworks Cacoa Nibs, Now Real Food Golden Flax Seeds, Bob's Red Mill Chia Seed, Oranges. Dinner: Brussels Sprouts, Pork Chops (Top Loin, Boneless), Celsius Sparkling Orange. Snacks/Other: Red Lobster Single Malt Scotches, Gold Emblem Raw Natural Almonds, Brazil Nuts, Fresh & Easy Cinnamon Roll, Vitafusion Fiber Well Gummies, Gold Emblem Raw Natural Almonds, Ghirardelli Intense Dark Midnight Reverie 86% Cacao (4), Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate, 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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losing 11.2 lb a week
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