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Woke at 216.8, up .4 from yesterday. Ate well at work and got a few more miles of walking in today. Came home at 216.4 before dinner. Did a treadmill workout using the Sprint 8 method, but only went 5 mph for the sprints due to the condition of the treadmill. However, I found a significant error with my Fitbit heart rate recording. I’ll place that in a separate entry. Got a 214.4 weigh in afterwards. Ate under 1800 calories again today although tomorrow will probably easily be over 2500. But Sunday’s all-day, pre-colonoscopy fast is on the horizon!
1/12/16 Tanita Numbers (after 37 minutes HIIT treadmill):
Weight - 214.4 (est. goal at 10% BF - 183.0) - 31.4 lbs. to lose
Total body fat % - 15.7 (goal is 10% BF) - +5.7%
Total body fat lbs. - 33.7 (est. goal at 10% BF - 18.3) - +15.4 lbs.
Total body water % - 57.4 (balance is 62.5%) - 5.1% 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. - 8.6 (est. goal at 10% BF - 8.0) - +.6 (water)
2332 / Visceral fat rating - 11 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded) (updated for January):
Targets: 70 fat, 70 carb, 260 prot, 50 fib, 1500 sod, 1950 cals (1997 based on burn)
Ate: 89 fat, 66 carb, 187 prot, 13 fib, 1539 sod, 1778 cals (3554 used, 1776 deficit)
Running avg: 79 fat, 145 carb, 164 prot, 2021 cals (3329 used, 1308 deficit)
View Diet Calendar, 12 January 2016:
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1778 kcal
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Fat: 88.97g | Prot: 186.61g | Carbs: 66.17g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Kind Strong & Kind Honey Smoked BBQ, Gold Emblem Raw Natural Almonds, Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate, Lucerne 1% Milkfat No Salt Added Cottage Cheese. Dinner: Fresh Express Iceberg Garden Salad, Celsius Sparkling Cola, Cheddar Cheese, Swiss Cheese, Gold Emblem Salt & Pepper Natural Pistachios, Tree of Life Conadria Figs, Cooked Sauerkraut, Pork Chops (Top Loin, Boneless). Snacks/Other: Vitamin D3 5000 IU, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Now Magnesium Citrate, Swanson Apple Cider Vinegar Capsules, Nature Made Super B-Complex. more...
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