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Woke at 214.0, down 2.4 from yesterday. Targeted 1800 calories to get back on track after Friday's party. Came in the door at 214.4 after work (which included a nice walk outside in 70-degree weather). I ended up eating 1996 calories, so I got on the calculator and then the treadmill to burn exactly what I needed to burn to get back on track. Did that and got another 211.8 weigh in, same as yesterday’s post-workout weight. Recorded it after midnight so it is showing up on 12/15.
12/14/15 Tanita Numbers (after dinner and after additional treadmill (8 miles, 14.5k steps today):
Weight - 211.8 (est. goal at 10% BF - 183.0) - 28.8 lbs. to lose
Total body fat % - 15.4 (goal is 10% BF) - +5.4%
Total body fat lbs. - 32.6 (est. goal at 10% BF - 18.3) - +14.3 lbs.
Total body water % - 61.3 (balance is 62.5%) - 1.2% dehydrated
Muscle mass lbs. - 170.4 (est. goal at 10% BF - 156.7) - +13.7 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 2394 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 21
Today's Macros (in grams, rounded) (new adjusted macros for December):
Targets: 50 fat, 150 carb, 240 prot, 50 fib, 1500 sod, 2010 cals (2310 based on burn)
Ate: 65 fat, 141 carb, 226 prot, 51 fib, 2170 sod, 1996 cals (3821 used, 1825 deficit)
Running avg: 87 fat, 151 carb, 200 prot, 2178 cals (3559 used, 1381 deficit)
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211.8 lb
Lost so far: 113.2 lb.
Still to go: 6.8 lb.
Diet followed 100%.
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Diet Calendar Entries for 15 December 2015:
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2051 kcal
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Fat: 75.98g | Prot: 244.27g | Carb: 118.41g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Emerald Natural Walnuts & Almonds 100 Calorie Pack, Quest Chocolate Chip Cookie Dough Protein Bar, Triquetra Health Organic Spirulina, Amazing Grass Green SuperFood Drink Powder, Now Real Food Golden Flax Seeds, Bob's Red Mill Chia Seed, Organic Black Cumin Seeds, Healthworks Cacoa Nibs, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Emerald Dry Roasted Almonds 100 Calorie Pack, Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate. Dinner: Great Value In The Bag Steamable Vegetables - Broccoli & Cauliflower, Shadybrook Farms Boneless Turkey Breast Chops. Snacks/Other: Brazil Nuts, Trader Joe's Organic Raw Honey, Vitafusion Fiber Well Gummies, So Delicious Coconut Milk Unsweetened, Safeway Organic Whole Strawberries Frozen, Bluebonnet Whey Protein Isolate - French Vanilla, Spinach, Vitamin D3 5000 IU, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg, Nature Made Super B-Complex. more...
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steady weight
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