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Woke at 219.0, up 6.8 from this time yesterday. Huge water weight gain due to large breakfast and dinner that both included extra carbs, sugars, and sodium. Ate nearly a 1000 calorie surplus yesterday. UPDATE: Came home at 218.2. Did 65 minutes of HIIT treadmill and weighed in at 213.8. Had to bump up the speed to five MPH to keep my heart rate up tonight. Calculated my calorie intake with the workout to put me right back on track with my huge indulgence meal last night. Still up about five pounds, but will get back on the 750 calorie deficit plan tomorrow.
10/09/15 Tanita Numbers (before dinner, after 65 minutes HIIT treadmill):
Weight - 213.8 (est. goal at 10% BF - 183.0) - 30.8 lbs. to lose
Total body fat % - 15.4 (goal is 10% BF) - +5.4%
Total body fat lbs. - 32.9 (est. goal at 10% BF - 18.3) - +14.6 lbs.
Total body water % - 60.7 (balance is 62.5%) - 1.8% dehydrated
Muscle mass lbs. - 172.1 (est. goal at 10% BF - 156.7) - +15.4 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 2378 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded, based on 2144 calories; adjusted as required):
Targets: 60 fat, 164 carbs, 237 protein, 39 fiber, 1500 sodium, 2144 cals or 750 deficit
Ate: 51 fat, 67 carb, 118 prot, 39 fib, 1349 sod, 1138 cals (3589 used, 2451 deficit)
Running avg: 122 fat, 187 carb, 193 prot, 2580 cals (3341 used, 761 deficit)
View Diet Calendar, 09 October 2015:
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1138 kcal
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Fat: 50.91g | Prot: 118.27g | Carbs: 67.14g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Dry Roasted Almonds (with Salt Added), Pecan Nuts. Dinner: Amazing Grass Amazing Meal - Chocolate Infusion, dannon Light & Fit Greek Yogurt, Chicken Breast (Skin Not Eaten). Snacks/Other: Vitafusion Fiber Well Gummies, Quest Cookies & Cream Protein Bar, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Swanson Celery Seed, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg. more...
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