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204.6 waking weigh in. Water, black coffee, and coconut oil for breakfast. Sure hope this isn't another deal like last week where I gained a pound a day after a great weekend weigh in. Went about 40 calories over target yesterday so will adjust today. Finished 16:8 intermittent fast and then did 70 minutes of HIIT treadmill and burned 1000 calories. Weighed in at about 1pm and got to 201.8 again, same as yesterday’s post-workout weight. Tomorrow is an official weigh in day (every three days, max), so will be hoping to hit that number or lower tomorrow after work. Targeting 1955 calories today.
2/09/15 Tanita Numbers (post 16:8 IF, 1000 calorie HIIT treadmill):
Weight - 201.8 (est. goal at 10% BF - 180.0) - 21.8 lbs. to lose
Total body fat % - 15.4 (goal is 10% BF) - 5.4 % to lose
Total body fat lbs. - 31.0 (est. goal at 10% BF - 18.0) - 13.0 lbs. to lose
Total body water % - 61.1 (goal is 62-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 162.4 (est. goal at 10% BF - 154.0) - 8.4 lbs. extra water
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.4 (est. goal at 10% BF - 8.0) - .4 lbs. extra water
Daily calories - 3982 (RDI 2237)
Metabolic age - 23
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 70 fat, 171 carbs, 160 protein, 40 fiber, <1500 sodium, 1955 cals
Ate: 72 fat, 117 carb, 216 prot, 40 fib, 2148 sod, 1952 cals (3609 used, 1657 deficit)
Running avg: 74 fat, 140 carb, 195 prot, 2009 cals (3380 used, 1371 deficit)
View Diet Calendar, 09 February 2015:
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1952 kcal
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Fat: 72.22g | Prot: 216.19g | Carbs: 116.98g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Body Fortress Super Advanced Whey Isolate Chocolate, Good Sense Dry Roasted Edamame, Healthworks Cacoa Nibs, Jell-O Sugar Free Raspberry Gelatin, Now Real Food Golden Flax Seeds, Bob's Red Mill Chia Seed, Organic Black Cumin Seeds, Lucerne Nonfat Greek Yogurt - Plain, Figs. Dinner: Brazil Nuts, Dr. Pepper Diet Dr. Pepper (Bottle), Chicken Breast (Skin Not Eaten), dannon Light & Fit Greek Yogurt, Sweet Red Peppers. Snacks/Other: Fiber One 90 Calorie Cinnamon Coffee Cake, Vitafusion Fiber Well Gummies, Nature Made Fish Oil 1000 mg, Nature Made Magnesium Citrate, centrum silver multivitamin. more...
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