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Woke at 199.0, down .8 from yesterday morning. Came home at 200.6. Again. Denise had some delicious chicken breasts done so I ate before working out. Ate a massive chicken breast and some other stuff. Stared at the treadmill for an hour and finally got on it. But did not do HIIT… just put it on 3.0 mph (eventually 3.5) and kept the bpm at about 107. Hit all my Fitbit targets of 8 miles, 15K steps, and 3000 calories and then got off. Weighed again and… 200.6. So I worked off the massive dinner. Let’s see what things look like in the morning. Will do a solid HIIT workout Friday night and Saturday after 16:8.
3/19/15 Tanita Numbers (after dinner, post 700 calorie non-HIIT treadmill):
Weight - 200.6 (est. goal at 10% BF - 185.0) - 15.6 lbs. to lose
Total body fat % - 14.3 (goal is 10% BF) - +4.3% (adjusted - 14.6 / +4.6)
Total body fat lbs. - 28.6 (est. goal at 10% BF - 18.5) - +10.1 lbs. (adjusted - 29.2 / +10.7)
Total body water % - 63.1 (balance is 62.5%) - .6% overhydrated
Muscle mass lbs. - 163.6 (est. goal at 10% BF - 158.5) - +5.1 (adjusted - 163.0 / +4.5)
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
RDI 2250 / Visceral fat rating - 8 (goal is 7) / Metabolic age - 20
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 69 fat, 185 carbs, 157 protein, 39 fiber, <1500 sodium, 1990 cals
Ate: 74 fat, 105 carb, 246 prot, 41 fib, 2536 sod, 1988 cals (3189 used, 1201 deficit)
Running avg: 76 fat, 150 carb, 182 prot, 1989 cals (3186 used, 1197 deficit)
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1988 kcal
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Fat: 73.91g | Prot: 246.02g | Carbs: 104.89g.
Breakfast: EfaGold Pure Extra Virgin Coconut Oil. Lunch: Quest Coconut Cashew Bar, Chia Seed, Black Cumin Seeds, Golden Flax Seeds, 1% Milkfat No Salt Added Cottage Cheese, 100% Whole Grain Oatmeal, Super Advanced Whey Protein - Strawberry (42g), Whole Natural Almonds 100 Calorie Packs. Dinner: Celsius Wild Berry Soda, Chicken Breast (Skin Not Eaten). Snacks/Other: Vitafusion Fiber Well Gummies, Brazil Nuts, Apples, Monster Beverage Lo-carb Monster Energy, Magnesium Citrate, Nature Made Fish Oil 1000 mg, centrum silver multivitamin. more...
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