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A waking weigh in of 200.8 was OK after not working out last night. Two protein bars, two 100 calorie bags of almonds, and a protein shake only amounted to 750 calories today but I did not get the same exercise as yesterday and was 202.0 walking in the door. Did a 1000 calorie HIIT treadmill workout and got to 199.2. Will do 16:8 tomorrow as always, but no after fast workout as I’m driving a few hours to an event. Will cool it on the travel eating and pick things up on Sunday.
2/13/15 Tanita Numbers (pre-dinner, no workout tonight):
Weight - 199.2 (est. goal at 10% BF - 180.0) - 19.2 lbs. to lose
Total body fat % - 14.7 (goal is 10% BF) - 4.7 % to lose
Total body fat lbs. - 29.2 (est. goal at 10% BF - 18.0) - 11.2 lbs. to lose
Total body water % - 62.3 (goal is 62-65)
Visceral fat rating - 8 (goal is 7)
Muscle mass lbs. - 161.6 (est. goal at 10% BF - 154.0) - 7.6 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 - 3957 (RDI 2223)
Metabolic age - 21
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 70 fat, 199 carbs, 160 protein, 40 fiber, <1500 sodium, 2065 cals
Ate: 80 fat, 141 carb, 207 prot, 42 fib, 2144 sod, 2100 cals (3486 used, 1386 deficit)
Running avg: 76 fat, 140 carb, 193 prot, 2016 cals (3478 used, 1462 deficit)
View Diet Calendar, 13 February 2015:
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2100 kcal
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Fat: 80.36g | Prot: 207.21g | Carbs: 141.27g.
Lunch: Body Fortress Super Advanced Whey Isolate Chocolate, Pure Protein Chewy Chocolate Chip High Protein Bar (Small), Blue Diamond Whole Natural Almonds 100 Calorie Packs, Pure Protein Chocolate Deluxe High Protein Bar (Small). Dinner: Sweet Red Peppers, Brazil Nuts, La Tortilla Factory Smart & Delicious Light Flour Tortillas, Kraft Natural Shredded Fat Free Cheddar Cheese, Eat Smart Sweet Kale Vegetable Salad Kit, Chicken Breast (Skin Not Eaten), Dr. Pepper Diet Dr. Pepper (Bottle), Sparkling Orange. Snacks/Other: Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Body Fortress Super Advanced Whey Isolate - Vanilla Creme, Safeway Organic Whole Strawberries Frozen, Bob's Red Mill Chia Seed, Healthworks Cacoa Nibs, Organic Black Cumin Seeds, Swanson Apple Cider Vinegar Capsules, Nature Made Fish Oil 1000 mg, Nature Made Magnesium Citrate, centrum silver multivitamin. more...
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