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Woke up at 211.0 (which amazed and perturbed me), but moved a lot of water at work. Pre-dinner HIIT workout got me back to 207.4, but still shows quite a bit of extra water in the muscle mass. Ate a lot today, but within macros plus extra calories allowed by calorie burn (sauerkraut raised the sodium, though).
1/12/15 Tanita Numbers (pre-dinner, exercise, 900 calorie HIIT treadmill):
Weight - 207.4 (goal at 10% BF - 180.0) - 27.4 lbs. to lose
Total body fat % - 15.0 (goal is 10% BF) - 5.0 % to lose
Total body fat lbs. - 31.2 (goal at 10% BF - 18.0) - 13.2 lbs. to lose
Total body water % - 62.4 (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: 4119 (RDI 2314)
Metabolic age - 21
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 779 extra - any macro OK)
Today ate: 93 fat, 174 carbs, 225 protein, 75 fiber, 2749 sodium, 2307 cals (3949 used, 1642 deficit)
Running avg: 87 fat, 186 carbs, 170 protein, 2321 cals (3494 used, 1173 deficit)
View Diet Calendar, 12 January 2015:
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2307 kcal
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Fat: 92.61g | Prot: 224.58g | Carbs: 173.86g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Diet Green Tea with Citrus, Quest Apple Pie Protein Bar, Quest Cinnamon Roll Protein Bar, Whole Natural Almonds 100 Calorie Packs. Dinner: Sauerkraut (Solid and Liquids, Canned), Pork Chops (Top Loin, Boneless) , Green Tea Raspberry Acai. Snacks/Other: Snapple Diet Peach Iced Tea (16 oz), Figs, Activia Light Strawberry Greek Yogurt, Almonds, Safeway Frozen Blueberries, Organic Black Cumin Seeds, Now Real Food Golden Flax Seeds, Bob's Red Mill Chia Seed, Quaker 100% Whole Grain Oatmeal, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Safeway Frozen Blackberries, Body Fortress Super Advanced Whey Isolate - Vanilla Creme, 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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