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Morning weigh in of 209.6 after tons of sodium yesterday. Did a lovely brunch today that used up 1900 calories. Came home and did 65 minutes of HIIT treadmill (114 to 137 bpm) to get back to 208.2, which shows the water retention from the sodium. But another twist: went out for an unexpected dinner out with some of my daughter’s friends. So only a very slight calorie deficit today. I have three days of light eating and hard work ahead to end the month. Em leaves to go back to school tomorrow, so the holiday is officially over!
Here are the 12/28/14 Tanita Numbers (post-16:8 IF, post 1900 calorie brunch, post 900 calorie HIIT treadmill):
Weight - 208.2 (goal at 10% BF - 180.0) - 28.2 lbs. to lose
Total body fat % - 15.4 (goal is 10% BF) - 5.4 % to lose
Total body fat lbs. - 32.0 (goal at 10% BF - 18.0) - 14.0 lbs. to lose
Total body water % - 61.6 (goal is 60-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 167.6 (goal at 10% BF - 154.0) - 13.6 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: 4120 (RDI 2315)
Metabolic age - 22
If It Fits Your Macros numbers (macro numbers in grams, rounded):
Daily targets: 70 fat, 68 carbs, 200 protein, 40 fiber, <1500 sodium, 1702 cals
Today ate: 133 fat, 331 carbs, 110 protein, 40 fiber, 3636 sodium, 3004 cals (3279 used, 275 deficit)
Running avg: 77 fat, 190 carbs, 163 protein, 2155 cals (3153 used, 998 deficit)
View Diet Calendar, 28 December 2014:
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3004 kcal
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Fat: 133.30g | Prot: 110.38g | Carbs: 330.66g.
Lunch: Nabisco Ginger Snaps Cookies, Whole Foods Market Fruit Tart, Safeway Bran Muffin, Vanilla Ice Creams, Pecan Pie, Trader Joe's Flourless Chocolate Cake, Creme Brulee, America's Choice Bacon Thick Sliced, Jimmy Dean Turkey Sausage Links, IHOP Belgian Waffles, Whipped Heavy Cream (Sweetened), Fruit Salad, Red Lobster Irish Coffee. Dinner: Margarita, On The Border Chips and Salsa, Potatoes (Flesh Without Skin, with Salt, Boiled), Omaha Steaks Cuban Mojo Pork Tenderloin, Cuban Style Black Beans (Habichuelas Negras Guisadas A La Cubana). Snacks/Other: Vitafusion Fiber Well Gummies, Superior Nut Company Sugar Free Jordan Almonds, 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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