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Woke at 220.2 after a big party day that included desserts and beers. Will eat very light today and tomorrow to get back on track. My plan is to get back on track within three days if I exceed my calorie goal. That will make for a very light Sunday and Monday, but that allowed a party Saturday. Time for a 4-mile HIIT walk/run around the neighborhood as it's in the low 80s. UPDATE: Finished a five mile HIIT walk/run. Always a harder workout than my treadmill. More fun, too. Averaged a 12 minute, 59 second per mile pace and averaged 132 bpm with a peak of 176 during one of the sprints. Can't touch that on the treadmill. Hit 216.8 afterwards and a 1.3 pound gain in body fat since yesterday. That's to be expected. Denise grilled some marvelous chicken and zucchini to help the cause! Ended up at 1028 calories.
8/02/15 Tanita Numbers (post 16:8 IF, one hour HIIT walk/run outdoors):
Weight - 216.8 (est. goal at 10% BF - 183.0) - 33.8 lbs. to lose
Total body fat % - 15.4 (goal is 10% BF) - +5.4%
Total body fat lbs. - 33.4 (est. goal at 10% BF - 18.3) - +15.1 lbs.
Total body water % - 59.7 (balance is 62.5%) - 2.8% dehydrated
Muscle mass lbs. - 174.6 (est. goal at 10% BF - 156.7) - +17.9 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 (water)
RDI 2381 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 19
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 36 fat, 52 carbs, 104 protein, 21-26 fiber, <780 sodium, 952 cals
Ate: 40 fat, 41 carb, 126 prot, 11 fib, 1636 sod, 1028 cals (3416 used, 2388 deficit)
Running avg: 81 fat, 179 carb, 104 prot, 2307 cals (3358 used, 1051 deficit)
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1028 kcal
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Fat: 39.74g | Prot: 126.33g | Carbs: 40.88g.
Breakfast: Crisco Pure Organic Coconut Oil. Lunch: Colavita Extra Virgin Olive Oil, Onions, Lettuce, Tomatoes, Cucumber (with Peel), Sargento Reduced Fat Colby-Jack Cheese Sticks. Dinner: Zucchini, Chicken Breast (Skin Not Eaten). Snacks/Other: Swanson Pygeum, Celery Seed, Nature's Way Cayenne & Garlic Capsules, Magnesium Citrate, Nature Made Fish Oil 1000 mg, centrum silver multivitamin. more...
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