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Woke at 211.4. Finished 16:8 IF and did 4.3 miles in an hour outside. Did true HIIT with all-out 30-second sprints every five minutes. Did not exceed heart rates. Had water with apple cider vinegar and black coffee with coconut oil before I went. Weighed 208.8 after. UPDATE: Went and saw Denise perform in her holiday concert and then went to Carraba's Italian Grill afterward. Did pretty well, but did not hit my protein mark today.
12/06/15 Tanita Numbers (post-16:8 IF, post 60 minute HIIT walk/run):
Weight - 208.8 (est. goal at 10% BF - 183.0) - 25.8 lbs. to lose
Total body fat % - 15.5 (goal is 10% BF) - +5.5%
Total body fat lbs. - 32.3 (est. goal at 10% BF - 18.3) - +14.0 lbs.
Total body water % - 56.7 (balance is 62.5%) - 5.8% dehydrated
Muscle mass lbs. - 168.1 (est. goal at 10% BF - 156.7) - +11.4 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.4 (est. goal at 10% BF - 8.0) - +.4 (water)
RDI 2247 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded) (new adjusted macros for December):
Targets: 50 fat, 150 carb, 240 prot, 50 fib, 1500 sod, 2010 cals (1968 due to lower burn)
Ate: 75 fat, 131 carb, 182 prot, 45 fib, 3472 sod, 1982 cals (3136 used, 1154 deficit)
Running avg: 89 fat, 168 carb, 209 prot, 2244 cals (3712 used, 1468 deficit)
View Diet Calendar, 06 December 2015:
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1982 kcal
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Fat: 75.02g | Prot: 182.16g | Carbs: 130.81g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Bertolli Extra Virgin Olive Oil, Simply Enjoy Grilled Red and Yellow Peppers, Lucerne Sliced Medium Chedder, Flatout Light Original Flatbread, Green String Beans, Chicken Breast (Skin Not Eaten). Dinner: Carrabba's Italian Grill Soup Minestrone (Cup), Carrabba's Italian Grill Small Bread Loaf, Carrabba's Italian Grill Chicken Marsala (Regular), Pinot Noir Wine. Snacks/Other: Fiber One 90 Calorie Brownies - Mint Fudge, Vitamin D3 5000 IU, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Nature Made Fish Oil 1000 mg, Nature Made Super B-Complex. more...
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