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Waking weigh in of 200.4 is up one pound from yesterday. Did use up my last 200 calories last night in carbs (dates and an apple). Also had a few glasses of wine after midnight that will go onto today's scorecard. Cleaned six inches of snow off the cars and shoveled the driveway, but meetings and work kept me busy until 3. I then hopped on the treadmill to burn 1000 calories. Got off and recorded a 198.2 -- Tanita shows exactly 1.6 pounds of water weight I didn't have yesterday and that’s the difference from that 196.6 weight! Hard to complain about that, especially since I know exactly how it got there. Targeted 1968 calories today, but went over by 112 when I polished off a bag of Brazil nuts to try to hit my fat macro.
3/06/15 Tanita Numbers (post 16:8 IF, 1000 calorie HIIT treadmill):
Weight - 198.2 (est. goal at 10% BF - 185.0) - 13.2 lbs. to lose
Total body fat % - 14.7 (goal is 10% BF) - 4.7 % to lose
Total body fat lbs. - 29.4 (est. goal at 10% BF - 18.5) - 10.9 lbs. to lose
Total body water % - 62.0 (goal is 62-65)
Visceral fat rating - 8 (goal is 7)
Muscle mass lbs. - 160.6 (est. goal at 10% BF - 158.5) - 2.1 lbs. extra water
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.2 (est. goal at 10% BF - 8.0) - .2 lbs. extra water
Daily calories - 3929 (RDI 2207)
Metabolic age - 21
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 69 fat, 180 carbs, 157 protein, 39 fiber, <1500 sodium, 1968 cals
Ate: 56 fat, 104 carb, 168 prot, 40 fib, 1869 sod, 2080 cals (3151 used, 1071 deficit)
Running avg: 76 fat, 147 carb, 182 prot, 2008 cals (3080 used, 1072 deficit)
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2080 kcal
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Fat: 56.06g | Prot: 168.38g | Carbs: 104.17g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Super Advanced Whey Isolate - Vanilla Creme, dannon Light & Fit Greek Yogurt, Grapes, Jif Natural Crunchy Peanut Butter, Smuckers Sugar Free Strawbery Preserves, Flatout Light Original Flatbread. Dinner: Panera Bread Fat Free Reduced-Sugar Poppyseed Dressing, Shadybrook Farms Boneless Turkey Breast Chops, Lettuce Salad with Assorted Vegetables. Snacks/Other: Vitafusion Fiber Well Gummies, Body Fortress Super Advanced Whey Isolate Chocolate, Brazil Nuts, Red Table Wine, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg, centrum silver multivitamin. more...
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