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Pre-dinner weigh in at 203.4 after 883 calories at work. Ate dinner first and then did 65 minutes of HIIT on the treadmill. Post workout weigh in was 202.4, same as this morning. Will do 16:8 IF and then a noon workout on Saturday to try to hit the 190s.
1/09/15 Tanita Numbers (post dinner, exercise, 900 calorie HIIT treadmill):
Weight - 202.4 (goal at 10% BF - 180.0) - 22.4 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - 5.2 % to lose
Total body fat lbs. - 30.8 (goal at 10% BF - 18.0) - 12.8 lbs. to lose
Total body water % - 61.5 (goal is 60-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 163.2 (goal at 10% BF - 154.0) - 9.2 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: 4003 (RDI 2249)
Metabolic age - 22
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 370 extra - any macro OK)
Today ate: 78 fat, 82 carbs, 206 protein, 41 fiber, 2299 sodium, 1763 cals (3540 used, 1777 deficit)
Running avg: 90 fat, 169 carbs, 168 protein, 2299 cals (3535 used, 1236 deficit)
View Diet Calendar, 09 January 2015:
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1763 kcal
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Fat: 78.37g | Prot: 205.56g | Carbs: 81.83g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Mixed Berry Bliss, Healthworks Cacoa Nibs, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Body Fortress Super Advanced Whey Isolate Chocolate, Organic Black Cumin Seeds, Bob's Red Mill Chia Seed. Dinner: Super Advanced Whey Isolate - Vanilla Creme, Dannon Light & Fit Greek - Blueberry, Celsius Peach Mango Green Tea, Steamed or Boiled Shrimp. Snacks/Other: Pepsi Diet Wild Cherry Pepsi (Can), Vitafusion Fiber Well Gummies, Brazil Nuts, 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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