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Woke at 218.4, up .8 from yesterday. Had a few drinks last night and that contributed. Fasted until 2 pm. Went out for a six-mile walk. Did not do any HIIT running today. Averaged 4 mph for 90 minutes. Weighed 215.2 afterward. Got hungry late so ate cottage cheese. Over calories but mostly protein.
11/21/15 Tanita Numbers (after 16:8 IF and 90 minute walk):
Weight - 215.2 (est. goal at 10% BF - 183.0) - 32.2 lbs. to lose
Total body fat % - 15.6 (goal is 10% BF) - +5.6%
Total body fat lbs. - 33.5 (est. goal at 10% BF - 18.3) - +15.2 lbs.
Total body water % - 58.3 (balance is 62.5%) - 4.2% dehydrated
Muscle mass lbs. - 173.1 (est. goal at 10% BF - 156.7) - +16.4 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 (water)
RDI 2344 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded) (new adjusted macros for second half of month):
Targets: 65 fat, 105 carbs, 165 protein, 34 fiber, 1275 sodium, 1665 calories
Ate: 73 fat, 132 carb, 226 prot, 32 fib, 2149 sod, 2034 cals (3011 used, 977 deficit)
Running avg: 94 fat, 151 carb, 176 prot, 2195 cals (3185 used, 990 deficit)
View Diet Calendar, 21 November 2015:
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2034 kcal
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Fat: 72.86g | Prot: 226.43g | Carbs: 132.29g.
Lunch: Triquetra Health Organic Spirulina, Bluebonnet Whey Protein Isolate - French Vanilla, Smucker's Sugar Free Strawberry Jam, Celsius Peach Mango Green Tea, Fage Total 2% Greek Srained Yogurt (Fage), Bob's Red Mill Chia Seed, Now Real Food Golden Flax Seeds, Organic Black Cumin Seeds. Dinner: Lucerne 1% Milkfat No Salt Added Cottage Cheese, Green String Beans, Baked or Broiled Salmon, Great Value Vegetable Medley. Snacks/Other: Trader Joe's Organic Raw Honey, Body Fortress Super Advanced Whey Protein - Chocolate (38g), Safeway Organic Whole Strawberries Frozen, So Delicious Coconut Milk Unsweetened, Brazil Nuts, Vitamin D3 5000 IU, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg, Nature Made Super B-Complex. more...
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