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Woke at 202.4 this morning. Working from home, so I was able to plan a HIIT workout after my 16:8 fast. Did that and got a 200.2 weigh in at 2pm. Didn't quite make it back to the 190s after a 2200 calorie day yesterday. Targeted 1900 calories today and hit all my macros perfectly.
1/26/15 Tanita Numbers (after 16:8 IF, 65 minutes HIIT treadmill):
Weight - 200.2 (est. goal at 10% BF - 180.0) - 20.2 lbs. to lose
Total body fat % - 15.7 (goal is 10% BF) - 5.7 % to lose
Total body fat lbs. - 31.4 (est. goal at 10% BF - 18.0) - 13.4 lbs. to lose
Total body water % - 60.5 (goal is 60-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 160.6 (est. goal at 10% BF - 154.0) - 6.6 lbs. extra water
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.2 (est. goal at 10% BF - 8.0) - .2 lbs. extra water
Daily calories - 3935 (RDI 2211)
Metabolic age - 24
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 70 fat, 118 carbs, 200 protein, 40 fiber, <1500 sodium, 1901 cals
Ate: 70 fat, 119 carb, 200 prot, 41 fib, 1495 sod, 1878 cals (3071 used, 1193 deficit)
Running avg: 86 fat, 158 carb, 184 prot, 2200 cals (3332 used, 1132 deficit)
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1878 kcal
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Yağ: 70,09g | Prot: 200,05g | Karb: 119,12g.
Kahvaltı: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Öğle Yemeği: Lucerne Low Moisture Part-Skim Mozzarella String Cheese, Brazil Nuts, Apples, Pork Chops or Roasts (Sirloin, Boneless, Lean Only), Jell-O Sugar Free Raspberry Gelatin, Organic Black Cumin Seeds, Bob's Red Mill Chia Seed, Healthworks Cacoa Nibs, Lucerne Nonfat Greek Yogurt - Plain, Bob's Red Mill Organic 100% Whole Ground Golden Flaxseed Meal. Akşam Yemeği: Great Value In The Bag Steamable Vegetables - Broccoli & Cauliflower, Shadybrook Farms Boneless Turkey Breast Chops. Aperatifler/Diğer: Vitafusion Fiber Well Gummies, Black Cumin Seeds, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Safeway Organic Whole Strawberries Frozen, Body Fortress Super Advanced Whey Isolate Chocolate, Good Sense Dry Roasted & Salted Edamame, Activia Light Blueberry Greek Yogurt, Brazil Nuts, Swanson Apple Cider Vinegar Capsules, Nature Made Fish Oil 1000 mg, Nature Made Magnesium Citrate, centrum silver multivitamin. devamı için...
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 Yorumlar
You'll get there. Quick question for you though, what time of day do you recommend taking the Tanita scale readings? Thx, Lynn
26 Oca 15 üye tarafından: FrankieBluEyes
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Thanks a million - just had dinner so here goes my first weigh in a looong time.
26 Oca 15 üye tarafından: FrankieBluEyes
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Now I never thought to do a double weigh in. That's not a bad idea. Saying that ... I don't want to be too obsessed with the scale either. Okay, I just talked myself out of weighing at dinner. :)
26 Oca 15 üye tarafından: Mom2Boxers
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i mean to weigh twice a day, but seldom do. I like the morning weigh-in because I weigh less and because that's what I always did before I got my Tanita scale so it's more of a comparison to what I'm used to. I do notice, as Draglist pointed out, that my fat percentage is much higher in the morning than in the evenings. I'm glad to hear that the morning BF percentage is not true (I feared that was the "real" me). My muscle weight can change by 10-13 pounds between morning and evening.
26 Oca 15 üye tarafından: sw21204
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Thanks a bunch for the link!
26 Oca 15 üye tarafından: sw21204
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Thank you for that link, Bill! That helped me understand what all the data meant. I sort of knew, but it clarified a few things. Now I know I need to work on myself. Ha Ha!
26 Oca 15 üye tarafından: Mom2Boxers
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Just for the heck of it, I weighed myself before bedtime (I should be asleep, but have been busy packing). From this morning weigh in, I gained 1.8 lbs., my BF percentage went down by 9.8, my muscle mass increased by 15.8 lbs, bone mass increased by .8, and my metabolic age went down by 9 years. Being hydrated makes a big difference, for sure!
26 Oca 15 üye tarafından: sw21204
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OH WOW! What a difference! I have to do this, then. I hope mine looks as good as yours. LOL!
27 Oca 15 üye tarafından: Mom2Boxers
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Great Job, If you reach 198 by Saturday, You can have some Chips&Dips for Sunday's Big Game!!!!
27 Oca 15 üye tarafından: pwrestlephoto
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Yes February 1, 2015-Super Bowl
27 Oca 15 üye tarafından: pwrestlephoto
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