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What a crazy day. It’s my last week at the place I've worked since 2002. I am getting promoted to headquarters of the agency I work for. So I was up past midnight writing a transition plan, copying files, and packing up my home-based work computer. Got it (monitor and all) into a full sized suitcase. Commuted this morning and pulled that heavy sucker about a mile through downtown DC. Then I had meetings until noon and did not get to do my walking or stair climbing. At 1pm, I pulled the suitcase one block to my former job site and then spent the afternoon running around inventorying everything and turning it in. I packed up and pulled home the much lighter suitcase at the end of the day. When I walked in the door, I noticed that I had walked 10,000 steps (five miles), and had burned 3000 calories! That was at about 6:30 PM!
I weighed in at exactly 203.6, which was my waking weigh in. I was going to hop on the treadmill, but my wife and I got to talking and doing a bit of snacking (yes, there was leftover Moose Munch, plus my sister had sent ANOTHER package, this one of dried fruits!) So we snacked on that and I went ahead and ate dinner afterwards while I was at it. I got on the treadmill and did 65 minutes of HIIT after that, mostly so I could burn off all the glycogen I had just ingested in the form of carbohydrates! I found that I had a TON of energy with the sugar rushing through my veins and I was able to knock out the 65 minutes with very little effort. I weighed in again after that and hit 202.6, netting a one pound loss after eating and working out.
However, as I sit here writing this at 11pm, I’m already at my all-time record for exercise in a day based on my Fitbit (which I've been wearing since May). I have 18,268 steps, I've walked 10.4 miles, I've burned 4013 calories, and the thing is telling me that I will by the end of the day be able to eat 3150 calories and STILL have a 1000 calorie deficit! The crazy part is, this was a day I feared I was not going to get enough exercise because I did not do any walks around the block or any stair climbing at work… Wild day.
But I’ll need it because tomorrow is my farewell luncheon and a farewell happy hour after work. I will NOT be doing any working out tomorrow and there will likely be an easy 1500 calories of beer ingested! Cheers!
1/07/15 Tanita Numbers (post dinner, exercise, 900 calorie HIIT treadmill):
Weight - 202.6 (goal at 10% BF - 180.0) - 22.6 lbs. to lose
Total body fat % - 15.9 (goal is 10% BF) - 5.9 % to lose
Total body fat lbs. - 32.2 (goal at 10% BF - 18.0) - 14.2 lbs. to lose
Total body water % - 60.3 (goal is 60-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 162.0 (goal at 10% BF - 154.0) - 8.0 lbs. extra water
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.4 (goal at 10% BF - 8.0) - .4 lbs. extra water
Daily calories: 3975 (RDI 2233)
Metabolic age - 24
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 971 extra - any macro OK)
Today ate: 92 fat, 248 carbs, 152 protein, 53 fiber, 1256 sodium, 2290 cals (4141 used, 1851 deficit)
Running avg: 98 fat, 186 carbs, 176 protein, 2375 cals (3555 used, 1180 deficit)
View Diet Calendar, 07 January 2015:
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2290 kcal
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Fat: 91.94g | Prot: 152.00g | Carbs: 247.94g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Quest Peanut Butter Supreme, Quaker 100% Whole Grain Oatmeal, Bob's Red Mill Chia Seed, Organic Black Cumin Seeds, Body Fortress Super Advanced Whey Isolate Chocolate, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Blue Diamond Whole Natural Almonds 100 Calorie Packs, Now Real Food Golden Flax Seeds. Dinner: Celsius Wild Berry Soda, Shadybrook Farms Boneless Turkey Breast Chops, Butternut Winter Squash . Snacks/Other: Pepsi Diet Pepsi (Can), Pepsi Diet Wild Cherry Pepsi (Can), Brazil Nuts, Date, Dried Mango, Dried Prune, Dried Apricot, Dried Apple, Harry & David Dark Chocolate Moose Munch Confection, 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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