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Woke at 222.4, up .8 from yesterday. A little too much cheap red wine and chocolate last night and the carb count was a bit high. No lasting damage. UPDATE: Sat behind a computer until 5 pm and then did 76 minutes of HIIT treadmill to hit all my Fitbit daily goals (10K steps, 6 miles, 3000 calories, 65 active minutes). Weighed 219.8 afterward, up 2.0 from yesterday’s post workout weight. Hit my food macros much better today.
12/29/15 Tanita Numbers (before dinner, after six miles HIIT walking/running):
Weight - 219.8 (est. goal at 10% BF - 183.0) - 36.8 lbs. to lose
Total body fat % - 15.6 (goal is 10% BF) - +5.6%
Total body fat lbs. - 34.3 (est. goal at 10% BF - 18.3) - +16.0 lbs.
Total body water % - 59.5 (balance is 62.5%) - 3.0% dehydrated
Muscle mass lbs. - 176.5 (est. goal at 10% BF - 156.7) - +19.8 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 9.0 (est. goal at 10% BF - 8.0) - +1.0 (water)
RDI 2424 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 19
Today's Macros (in grams, rounded) (new adjusted macros for December):
Targets: 50 fat, 150 carb, 240 prot, 50 fib, 1500 sod, 2010 cals (2241 based on burn)
Ate: 95 fat, 98 carb, 235 prot, 25 fib, 2968 sod, 2172 cals (3682 used, 1510 deficit)
Running avg: 93 fat, 171 carb, 188 prot, 2316 cals (3426 used, 1110 deficit)
View Diet Calendar, 29 December 2015:
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2172 kcal
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Fat: 95.48g | Prot: 234.77g | Carbs: 97.66g.
Lunch: Quest Mint Chocolate Chunk, Fruitcake, Egg, Butter, Mushrooms, Spinach, Albertsons Pepper Jack Cheese, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Albertsons Pepper Jack Cheese, Spinach, Mushrooms, Butter, Egg. Dinner: Beer, Tomatoes, Asparagus, Baked or Broiled Salmon, Celsius Green Tea Raspberry Acai, Appleton Boneless Sliced Honey Baked Ham. Snacks/Other: Pepsi Diet Pepsi, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Body Fortress Super Advanced Whey Protein - Chocolate (38g), Trader Joe's Organic Raw Honey, Vitamin D3 5000 IU, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Now Magnesium Citrate, Nature Made Super B-Complex. more...
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