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Another good day of eating at work. Got a lot of walking in, too. Came home to weigh in at 205.8, exactly what I woke up at. Ate a good dinner and then did 30 more minutes on the treadmill. Not sure I will work out tomorrow after getting home from the Christmas Party. We'll see. Burned more than 3000 calories again and only ate 1791. High sodium again from the chicken. Hoping for a good morning weigh in.
Here are the 12/10/14 Tanita Numbers (pre-dinner [940 calories at work], pre-workout):
Weight - 205.8 (goal at 10% BF - 180.0) - 25.8 lbs. to lose
Total body fat % - 16.2 (goal is 10% BF) - 6.2 % to lose
Total body fat lbs. - 32.4 (goal at 10% BF - 18.0) - 14.4 lbs. to lose
Total body water % - 60.2 (goal is 50-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 165.0 (goal at 10% BF - 154.0) - 11.0 lbs. extra water
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.4 (goal at 10% BF - 8.0) - .4 lbs. extra water
Daily calories: 4056 (RDI 2279)
Metabolic age - 24
If It Fits Your Macros numbers (macro numbers in grams, rounded):
Daily targets: 70 fat, 68 carbs, 200 protein, 40 fiber, <1500 sodium, 1702 cals
Today ate: 70 fat, 73 carbs, 237 protein, 42 fiber, 2189 sodium, 1791 cals (3100 used, 1309 deficit)
Running avg: 67 fat, 118 carbs, 200 protein, 1809 cals (2953 used, 1144 deficit)
Diet Calendar Entries for 10 December 2014:
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1791 kcal
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Fat: 69.57g | Prot: 237.19g | Carb: 73.00g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Quest Coconut Cashew Bar, Bob's Red Mill Chia Seed, Now Real Food Golden Flax Seeds, Quaker 100% Whole Grain Oatmeal, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Body Fortress Super Advanced Whey Isolate Chocolate, Organic Black Cumin Seeds. Dinner: Celsius Green Tea Raspberry Acai, Sargento Pepper Jack Snacks Cheese Sticks, Roasted Broiled or Baked Chicken Breast (Skin Not Eaten). Snacks/Other: Vitafusion Fiber Well Gummies, Almonds, Swanson Apple Cider Vinegar Capsules, Nature Made Fish Oil 1000 mg, Nature Made Magnesium Citrate, One A Day Men's Health Formula Multivitamin Supplement. more...
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