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Up at 201.0, had coconut oil in coffee, two protein bars, and two 100 calorie bags of almonds at work. Did a lot of walking and came home with 5 miles under my belt but weighing 201.6. Hopped on the trusty treadmill for 1000 calories worth of HIIT, and ended up at 198.8 for the day. Still some extra water from Thursday’s happy hour and dim sum, but we'll work on it post 16:8 tomorrow, too.
3/13/15 Tanita Numbers (pre dinner, post 1000 HIIT treadmill):
Weight - 198.8 (est. goal at 10% BF - 185.0) - 13.8 lbs. to lose
Total body fat % - 13.4 (goal is 10% BF) - +3.4 % (adjusted - 14.5 / +4.5)
Total body fat lbs. - 26.6 (est. goal at 10% BF - 18.5) - +8.1 lbs. (adjusted - 28.8 / +10.3)
Total body water % - 65.0 (balance is 62.5%) - 2.5% overhydrated
Muscle mass lbs. - 163.8 (est. goal at 10% BF - 158.5) - +5.3 lbs. (adjusted - 161.6 / +3.1)
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 lbs. extra water
RDI 2248 / Visceral fat rating - 8 (goal is 7) / Metabolic age - 18
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 69 fat, 153 carbs, 157 protein, 39 fiber, <1500 sodium, 1862 cals
Ate: 79 fat, 107 carb, 162 prot, 34 fib, 2089 sod, 1884 cals (3421 used, 1537 deficit)
Running avg: 74 fat, 150 carb, 173 prot, 1991 cals (3190 used, 1199 deficit)
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1884 kcal
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Fett: 79,34g | Eiw: 162,36g | Kohlh: 107,34g.
Frühstück: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Mittagessen: Banana Nut Muffin Natural Protein Bar, Chocolate Peanut Butter High Protein Bar (Small), Whole Natural Almonds 100 Calorie Packs, Super Advanced Whey Protein - Strawberry (42g). Abendessen: Light & Fit Greek Yogurt, Diet Dr. Pepper (Bottle), Onions, In The Bag Steamable Vegetables - Broccoli & Cauliflower, Baked or Broiled Salmon, Sparkling Orange. Snacks/Sonstiges: Single Malt Scotches, Uber Cherry Cobbler, multivitamin, Fish Oil 1000 mg, Magnesium Citrate, Magnesium Citrate. mehr...
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