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Woke at 210.2, up 1.0 from yesterday. Back down to 209.2 after fasting until 2:30 pm. Had a few drinks and some extra nuts last night when we went to see Eddie Izzard perform at the National Theater in DC. He was funny and smart. Targeting 2048 calories today. Having grass fed steaks on the grill tonight. Will try to do some sort of 10-20-30 HIIT today (thanks to Steven for the info and links). UPDATE: Enjoyed the steaks. Still stiff and sore from squats on Friday, so did 10-20-30 HIIT in the pool. Seemed to get the heart rate up pretty well. Ate on calorie target but I need to make some fat bombs to keep on hand to get the fat macros up. Tomorrow is a 600 calorie 5:2 day.
7/17/16 Tanita Numbers (after 10-20-30 HIIT while swimming):
Weight - 209.0 (est. goal at 10% BF - 183.0) - 26.0 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 % - 58.6 (balance is 62.5%) - 3.9% 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. - 8.6 (est. goal at 10% BF - 8.0) - +.6 lbs. (water)
RDI - 2338 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 19
Macros (in grams, rounded) (updated for July):
Targets: 180 fat, 40 net carb, 80 prot, 30 fib, 1500 sod, 2100 cals
Ate: 141 fat, 61 net carb, 128 prot, 31 fib, 1740 sod, 2051 cals (2316 used, 265 deficit)
Running avg: 114 fat, 82 carb, 99 prot, 1746 cals (2873 used, 1127 deficit)
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2051 kcal
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Fat: 140.76g | Prot: 127.84g | Carbs: 92.26g.
Lunch: Colavita Extra Virgin Olive Oil, Lucerne Shredded Italian Four Cheese Blend, Beets, Yellow Summer Squash, Kale, Healthworks Cacoa Nibs, Blueberries. Dinner: Pistachio Nuts, Brazil Nuts, Hazelnuts Filberts, Sweet Onions, Tomatoes, Cucumber (with Peel), Maple Grove Farms Fat Free Balsamic Vinaigrette Dressing, Lettuce Salad with Assorted Vegetables, Beef Steak. Snacks/Other: Vitafusion Fiber Well Gummies, Ghirardelli Intense Dark Midnight Reverie 86% Cacao (1), Brazil Nuts, Glutathione Reduced, MK-7 Vitamin K2, Kelp, Turmeric Capsules, Centrum Silver - Men 50+, Fage Total 2% Greek Yogurt. more...
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