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Woke at 212.2 after going out to a play and enjoying an indulgent dinner last night. Did not go over my daily calorie burn, but got close! Targeted 1967 calories today but took the staff out for a pizza lunch, so might be a challenge keeping under those guidelines. Will do a workout tonight. UPDATE: Came home, put batteries in the Tanita, and got a 216.4 pre-dinner weigh in. Ate dinner and sat around until 11:10 pm before getting on the treadmill. Did 3 mph with 5.5 mph HIIT bursts for 30 seconds each until midnight. Weighed 217.0 after that. At least achieved a 1000 calorie deficit. Still under daily calorie average but need to get rid of the excessive sodium and carbs from today and yesterday.
7/16/15 Tanita Numbers (before dinner, after 1800 plus calories at work, before workout):
Weight - 216.4 (est. goal at 10% BF - 182.9) - 33.5 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 33.0 (est. goal at 10% BF - 18.3) - +14.7 lbs.
Total body water % - 62.6 (balance is 62.5%) - .1% overhydrated
Muscle mass lbs. - 174.4 (est. goal at 10% BF - 156.5) - +17.9 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 9.0 (est. goal at 10% BF - 8.0) - +1.0 (water)
RDI 2422 / 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: 100 fat, 248 carb, 125 prot, 34 fib, 3983 sod, 2334 cals (3339 used, 1005 deficit)
Running avg: 76 fat, 154 carb, 163 prot, 1948 cals (3195 used, 1247 deficit)
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2334 kcal
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Fat: 99.62g | Prot: 125.21g | Carbs: 249.96g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Starbucks Iced Caffe Americano (Tall), Quest Vanilla Almond Crunch, Apple Dessert Crisp, Ice Cream, Brownie, Figs, Del Duca Proscuitto, Matchbox, Chinatown, DC Matchbox Cheese Pizza. Dinner: Dr. Pepper Diet Dr. Pepper (Bottle), Panera Bread Fat Free Reduced-Sugar Poppyseed Dressing, Lettuce Salad with Assorted Vegetables, Baked or Broiled Salmon. Snacks/Other: Celsius Sparkling Cola, 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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