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Woke at 210.8, up .4 from yesterday. Walked four miles and 7K steps during work this morning. Got to 208.6 after completing 16:8 IF. May or may not get a chance to do more later. Targeting 1636 calories. UPDATE: Ate lunch, finished work, and did a final 30 minutes on the treadmill for a total of 91 minutes, 11K steps, and 6.5 miles. Weighed in again and got a 209.6 (didn’t quite work off lunch, and the first one is getting recorded!) Ate dinner after and hit my calorie goals exactly. Back to 1655 tomorrow. Bumped up the fiber to 40 as I can tell it’s been low for two days. Get it? Tomorrow I try the compression leggings at work. Will I feel like Superman? It occurs to me that Clark Kent must have always been hot with two sets of clothes on!
3/14/16 Tanita Numbers (after 16:8 fast, 60 minutes treadmill at 3 to 4 mph):
Weight - 208.6 (est. goal at 10% BF - 183.0) - 25.6 lbs. to lose
Total body fat % - 15.3 (goal is 10% BF) - +5.3%
Total body fat lbs. - 31.8 (est. goal at 10% BF - 18.3) - +13.5 lbs.
Total body water % - 59.4 (balance is 62.5%) - 3.1% dehydrated
Muscle mass lbs. - 168.2 (est. goal at 10% BF - 156.7) - +11.5 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)
RDI - 2303 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded) (updated for March):
Targets: 75 fat, 80 net carb, 165 prot, 40 fib, 1500 sod, 1655 cals
Ate: 64 fat, 62 net carb, 173 prot, 40 fib, 2299 sod, 1634 cals (3111 used, 1477 deficit)
Running avg: 69 fat, 90 carb, 175 prot, 1655 cals (3262 used, 1607 deficit)
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1634 kcal
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Fat: 64.34g | Prot: 172.63g | Carbs: 102.85g.
Lunch: White Chocolate Protein Nut Bar, Food For Life Baking Company Ezekiel 4:9 Sprouted Grain Tortillas, Baked or Broiled Salmon, G Hughes Sugar Free BBQ Sauce. Dinner: Bob's Red Mill Chia Seed, Black Cumin Seeds, Fage Total 2% Greek Yogurt, Now Real Food Golden Flax Seeds, Bluebonnet Dual-Action Protein. Snacks/Other: Dry Roasted Pistachio Nuts (with Salt Added), Vitafusion Fiber Well Gummies, 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 Calcium, Nature Made Super B-Complex. more...
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