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Was up until 3am building a website for a friend, so slept in until 11. Weighed in at 205.0 at 11:30. Did some black coffee with coconut oil and some lemon water. Puttered around until 2pm but finally got in a good 1000 calorie HIIT treadmill workout and got back down to 202.0. Targeting 1964 calories today, which will put me exactly on track for a 2010 per day average. Turkey Chili contributed 1500 of the sodium grams alone.
2/16/15 Tanita Numbers (post 20 hour fast and 1000 calorie HIIT treadmill):
Weight - 202.0 (est. goal at 10% BF - 180.0) - 22.0 lbs. to lose
Total body fat % - 14.9 (goal is 10% BF) - 4.9 % to lose
Total body fat lbs. - 30.2 (est. goal at 10% BF - 18.0) - 12.2 lbs. to lose
Total body water % - 62.0 (goal is 62-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 163.4 (est. goal at 10% BF - 154.0) - 9.4 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 - 4004 (RDI 2249)
Metabolic age - 21
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 70 fat, 174 carbs, 160 protein, 40 fiber, <1500 sodium, 1964 cals
Ate: 67 fat, 170 carb, 170 prot, 44 fib, 2523 sod, 1965 cals (2947 used, 982 deficit)
Running avg: 74 fat, 152 carb, 183 prot, 2010 cals (3343 used, 1333 deficit)
View Diet Calendar, 16 February 2015:
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1965 kcal
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Fat: 67.02g | Prot: 169.79g | Carbs: 169.55g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: La Tortilla Factory Smart & Delicious Light Flour Tortillas, Smucker's Sugar Free Apricot Preserves, Jif Natural Crunchy Peanut Butter, Activia Light & Fit Greek - Strawberry (Dannon), Snapple Diet Peach Iced Tea (16 oz), Lemon. Dinner: Brazil Nuts, Dr. Pepper Diet Dr. Pepper (Bottle), Crock Pot Turkey Chili. Snacks/Other: Organic Black Cumin Seeds, Healthworks Cacoa Nibs, Body Fortress Super Advanced Whey Isolate Chocolate, Safeway Organic Whole Strawberries Frozen, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Cordial or Liqueur, Nature Made Fish Oil 1000 mg, Nature Made Magnesium Citrate, centrum silver multivitamin. more...
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