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Morning weigh in of 211.8 was a bit troubling but understandable due to overeating sodium and carbs the past few days. I resolved to flood my system with water. Did that -- and then some! I came home and weighed in at 215.2 as the water went in but didn't come out fast enough! I did 65 minutes of HIIT treadmill before dinner and got back to 211.4. Ate only 1200 calories today and kept the carbs low. Will continue to flush it out. Two more days in the month!
Here are the 12/29/14 Tanita Numbers (pre-dinner, post 900 calorie HIIT treadmill):
Weight - 211.4 (goal at 10% BF - 180.0) - 31.4 lbs. to lose
Total body fat % - 14.9 (goal is 10% BF) - 4.9 % to lose
Total body fat lbs. - 31.6 (goal at 10% BF - 18.0) - 13.6 lbs. to lose
Total body water % - 62.8 (goal is 60-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 171.0 (goal at 10% BF - 154.0) - 17.0 lbs. extra water
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.8 (goal at 10% BF - 8.0) - .8 lbs. extra water
Daily calories: 4211 (RDI 2366)
Metabolic age - 20
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: 48 fat, 49 carbs, 168 protein, 31 fiber, 1863 sodium, 1234 cals (3476 used, 2242 deficit)
Running avg: 76 fat, 185 carbs, 163 protein, 2123 cals (3164 used, 1041 deficit)
View Diet Calendar, 29 December 2014:
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1234 kcal
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Fat: 47.46g | Prot: 167.82g | Carbs: 49.32g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Quest Chocolate Peanut Butter Protein Bar, Blue Diamond Whole Natural Almonds 100 Calorie Packs, Body Fortress Super Advanced Whey Isolate Chocolate, Cucumber (with Peel) . Dinner: Celsius Green Tea Raspberry Acai, Spinach, Lucerne Low Moisture Part-Skim Mozzarella String Cheese, Shadybrook Farms Boneless Turkey Breast Chops, Chicken Breast (Skin Not Eaten). Snacks/Other: 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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