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Woke at 207.8 today, up .4 from yesterday. Fasted until 2:30pm. Did five miles of HIIT walking/running, but took it easier on the runs. Didn’t really go all out today. Just wanted a bit of a tuneup. Still, hit 166 bpm at one point. Came back and weighed in at 202.8, up .6 from yesterday’s post workout weigh in, but I’m happy as a clam with the consistency. UPDATE: Holiday eating has me off the reservation a bit. Drank three beers and ate too much corn, but really crossed the line with 1/3 cup each of four different flavors of Ben & Jerry's. Wow, it was good. Let's see what the water does over the next day or so...
9/07/15 Tanita Numbers (after 5.1 miles HIIT walk/run):
Weight - 202.8 (est. goal at 10% BF - 183.0) - 19.8 lbs. to lose
Total body fat % - 15.0 (goal is 10% BF) - +5.0%
Total body fat lbs. - 30.4 (est. goal at 10% BF - 18.3) - +12.1 lbs.
Total body water % - 58.2 (balance is 62.5%) - 4.3% dehydrated
Muscle mass lbs. - 164.2 (est. goal at 10% BF - 156.7) - +7.5 lbs. (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 (water)
RDI 2215 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 19
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 110 fat, 100 carbs, 150 protein, 39-49 fiber, <1500 sodium, 1990 cals
Ate: 108 fat, 321 carb, 184 prot, 36 fib, 1845 sod, 3150 cals (3140 used, 10 surplus)
Running avg: 96 fat, 157 carb, 140 prot, 2244 cals (3242 used, 998 deficit)
View Diet Calendar, 07 September 2015:
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3150 kcal
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Fat: 108.18g | Prot: 184.26g | Carbs: 320.68g.
Lunch: Body Fortress Super Advance Whey Protein - Chocolate Peanut Butter (42g), Organic Black Cumin Seeds, Healthworks Cacoa Nibs, Golden Flax Seeds, Bob's Red Mill Chia Seed, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Amazing Grass Green SuperFood Drink Powder, Frigo Cheese Heads 100% Natural String Cheese, Celsius Green Tea Raspberry Acai. Dinner: America's Choice Bacon Thick Sliced, Corn, Corn On The Cob with Butter, Cucumber (with Peel), Tomatoes, Chicken Breast, Strawberries, Blackberries, Beer, Emerald Dry Roasted Almonds 100 Calorie Pack. Snacks/Other: Ben & Jerry's The Tonight Dough, Ben & Jerry's Cherry Garcia Ice Cream, Ben & Jerry's Stephen Colbert's Americone Dream Vanilla Ice Cream with Fudge Covered Waffle Cone Pieces & a Caramel Swirl, Ben & Jerry's Chunky Monkey Ice Cream, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Swanson Celery Seed, Now Magnesium Citrate. more...
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