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Woke at 214.0, up .6 from yesterday. Did almost no movement yesterday so I already had more miles in just coming to work than I did all yesterday! Targeted 1665 calories today. Came home at 214.4. Hit calorie target exactly and macros nearly exactly. Finally hopped on the treadmill at 11 pm and got a solid 25 minutes to top off all my daily Fitbit targets (6 miles, 10K steps, 3000 calories). Will get a nice low weigh in after a solid workout tomorrow.
11/16/15 Tanita Numbers (before dinner and before workout):
Weight - 214.4 (est. goal at 10% BF - 183.0) - 31.4 lbs. to lose
Total body fat % - 15.4 (goal is 10% BF) - +5.4%
Total body fat lbs. - 33.0 (est. goal at 10% BF - 18.3) - +14.7 lbs.
Total body water % - 59.5 (balance is 62.5%) - 3.0% dehydrated
Muscle mass lbs. - 172.6 (est. goal at 10% BF - 156.7) - +15.9 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 (water)
RDI 2353 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded) (new adjusted macros for second half of month):
Targets: 65 fat, 105 carbs, 165 protein, 34 fiber, 1275 sodium, 1665 calories
Ate: 70 fat, 112 carb, 164 prot, 33 fib, 2027 sod, 1665 cals (3079 used, 1414 deficit)
Running avg: 97 fat, 147 carb, 176 prot, 2177 cals (3185 used, 1008 deficit)
Diet Calendar Entries for 17 November 2015:
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1665 kcal
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Fat: 69.26g | Prot: 165.88g | Carb: 111.72g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Brazil Nuts, Monster Beverage Zero Ultra, Green String Beans, Quest S'mores Protein Bar, Cream (Half & Half), Mashed Potato, Mixed Salad Greens, Chicken Breast, Body Fortress Super Advanced Whey Protein. Dinner: Panera Bread Fat Free Reduced-Sugar Poppyseed Dressing, Maple Grove Farms Sugar Free Balsamic Vinaigrette, Lettuce, Chicken Breast (Skin Not Eaten), Fresh Express Baby Spinach. Snacks/Other: So Delicious Coconut Milk Unsweetened, Body Fortress Super Advanced Whey Protein, Vitafusion Fiber Well Gummies, Safeway Organic Whole Strawberries Frozen, Triquetra Health Organic Spirulina, Bluebonnet Whey Protein Isolate - French Vanilla, Vitamin D3 5000 IU, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Now Magnesium Citrate, Nature Made Super B-Complex. more...
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