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Woke at 214.2, down 2.8 from yesterday. Feeling a little better but stomach is still pushed out and I'm waiting for more stuff to flow through me. Going in to work today so will get more steps and exercise. Will do HIIT tonight. Targeting 2015 calories today. UPDATE: Came home at 214.0. Did HIIT squats and got some massive bloating relief. Weighed in at 212.0. Ate on calorie target and close to macros.
8/02/16 Tanita Numbers (after HIIT squats):
Weight - 212.0 (est. goal at 10% BF - 183.0) - 29.0 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 32.2 (est. goal at 10% BF - 18.3) - +13.9 lbs.
Total body water % - 63.7 (balance is 62.5%) - 1.2% overhydrated
Muscle mass lbs. - 170.8 (est. goal at 10% BF - 156.7) - +14.1 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 lbs. (water)
RDI - 2425 / Visceral fat rating - 9 (goal is 8) / Metabolic age - 21
Macros (in grams, rounded) (updated for August):
Targets: 180 fat, 40 net carb, 80 prot, 30 fib, 1500 sod, 2100 cals
Ate: 151 fat, 56 net carb, 100 prot, 33 fib, 3155 sod, 2017 cals (3084 used, 1067 deficit)
Running avg: 103 fat, 60 carb, 64 prot, 1351 cals (2709 used, 1358 deficit)
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2017 kcal
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Fat: 151.39g | Prot: 100.19g | Carbs: 88.52g.
Breakfast: Nature's Way Organic Extra Virgin Coconut Oil. Lunch: Kroger Creamy Cucumber Dressing, Blue Cheese Crumbles, Avocados, Turkey Breast Meat, Mixed Salad Greens, Tomatoes, Egg, Bacon, Planters Deluxe Mixed Nuts, Nature's Way Organic Extra Virgin Coconut Oil, Snapple Diet Raspberry Iced Tea, Atkins Meal Chocolate Peanut Butter Bar. Dinner: G Hughes Sugar Free BBQ Sauce, Yellow Summer Squash, Eggplant, Pork Chops (Top Loin, Boneless). Snacks/Other: Kroger Deluxe Mixed Nuts, Aloe Vera Juice, Jarrow Glutathione Reduced, MK-7 Vitamin K2, C-1000, Kelp, Vitamin D3 1000 IU, Super Krill, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Fage Total 2% Greek Yogurt, Nature Made Calcium, Nature Made Super B-Complex. more...
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