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Woke at 211.6 after a no-workout, carb and sodium heavy day (but within my calorie total). Slept in and did a 16:8 fast, but did not work out in a fasted state. Ate breakfast and lunch and did a late afternoon workout. Have a great Sunday.
7/12/15 Tanita Numbers (after breakfast and lunch, and 1000 calorie HIIT treadmill):
Weight - 208.4 (est. goal at 10% BF - 182.9) - 25.5 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 31.7 (est. goal at 10% BF - 18.3) - +13.4 lbs.
Total body water % - 58.4 (balance is 62.5%) - 4.1% dehydrated
Muscle mass lbs. - 168.3 (est. goal at 10% BF - 156.5) - +11.8 lbs. (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 (water)
RDI 2265 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 20
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 67 fat, 187 carbs, 154 protein, 48 fiber, <1500 sodium, 1967 cals
Ate: 55 fat, 172 carb, 157 prot, 44 fib, 1679 sod, 1968 cals (2887 used, 919 deficit)
Running avg: 72 fat, 151 carb, 169 prot, 1916 cals (3279 used, 1363 deficit)
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1968 kcal
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Fat: 55.46g | Prot: 156.87g | Carbs: 172.15g.
Breakfast: So Delicious Coconut Milk Unsweetened, Post Great Grains Protein Blend. Lunch: Coffee-Mate Sugar Free Italian Sweet Creme Coffee Creamer, Blueberries, Plums, Six Star Whey Isolate Plus, Lucerne Nonfat Greek Yogurt - Plain, Healthworks Cacoa Nibs, Now Real Food Golden Flax Seeds, Bob's Red Mill Chia Seed. Dinner: Kirkland Signature Balsamic Vinegar of Modena, Lettuce Salad with Assorted Vegetables, Smucker's Sugar Free Apricot Preserves, Flatout Light Original Flatbread, Clearly Organic Organic Creamy Peanut Butter, White Table Wine, Shadybrook Farms Boneless Turkey Breast Chops, Celsius Peach Mango Green Tea. Snacks/Other: Brazil Nuts, Swanson Pygeum, Celery Seed, Islands Miracle Ultra-30 Probiotics, Nature's Way Cayenne & Garlic Capsules, Magnesium Citrate, Nature Made Fish Oil 1000 mg, centrum silver multivitamin. more...
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