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Sent my son to San Diego today and thus ends the month long party that was September 2014! Time to get busy on the diet and exercise again! Ate above target today but also got in a good 35 minute HIIT workout tonight.
Here are the 10/06/14 Tanita Numbers (post dinner, post 35 minute HIIT treadmill workout):
Weight - 219.0
Goal Weight (10% BF) - 206.7 (Should be 192... so 14.7 lbs. of extra water)
Total body fat % - 15.0
Total body fat lbs. - 33.0
Total body water % - 63.1
Visceral fat rating - 9
Muscle mass lbs. - 177.0
Physique rating - 6
Bone mass lbs. - 9.0
Daily calories: 4379 (RDI 2460)
Metabolic age - 19
If It Fits Your Macros numbers (macro numbers in grams, rounded):
Daily targets: 65 fat, 65 carbs, 190 protein, 38-48 fiber, <2300 sodium, 1900 cals
Today ate: 92 fat, 263 carbs, 148 protein, 28 fiber, 2389 sodium, 2479 cals (3014 used, 535 deficit)
Running avg: 111 fat, 277 carbs, 138 protein, 2759 cals (2724 used, 35 surplus)
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2479 kcal
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Grasa: 92,38g | Prot: 148,04g | Carbh: 262,83g.
Almuerzo: Safeway Unsweetened Mixed Berries, Body Fortress Super Advanced Whey Isolate - Vanilla Creme, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Bob's Red Mill Chia Seed, Bananas, Now Real Food Golden Flax Seeds, Bob's Red Mill Natural Granola, Dairy Queen Cherry Shake (Medium), Ben's Chili Bowl Half Smoke All The Way. Cena: Celsius Wild Berry Soda, Pork Chops (Top Loin, Boneless). Pasa Bocas / Otros: Nature Made Fish Oil 1000 mg, Now Magnesium Citrate, One A Day Men's Health Formula Multivitamin Supplement. más...
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