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Woke at 215.8, down 1.0 from yesterday. Speaking at the Potomac Forum at the historic Willard Hotel today so we will be eating some great food. Just not a lot! Happy hour after but will take it easy there, too. UPDATE: Had a great filet mignon lunch and then mostly snacked for dinner but had quite a few drinks. Ended up over 2800 calories, right at my daily burn without working out today. Lunch out again tomorrow but then lighter dinner and a workout tomorrow night.
1/13/16 Tanita Numbers (after dinner, happy hour, and snacks; no workout):
Weight - 219.8 (est. goal at 10% BF - 183.0) - 36.8 lbs. to lose
Total body fat % - 15.7 (goal is 10% BF) - +5.7%
Total body fat lbs. - 34.4 (est. goal at 10% BF - 18.3) - +16.1 lbs.
Total body water % - 58.3 (balance is 62.5%) - 4.2% dehydrated
Muscle mass lbs. - 176.6 (est. goal at 10% BF - 156.7) - +19.9 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)
2389 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded) (updated for January):
Targets: 70 fat, 70 carb, 260 prot, 50 fib, 1500 sod, 1950 cals (1930 based on burn)
Ate: 128 fat, 207 carb, 127 prot, 32 fib, 2311 sod, 2803 cals (2887 used, 84 deficit)
Running avg: 83 fat, 150 carb, 162 prot, 2081 cals (3295 used, 1214 deficit)
Diet Calendar Entries for 13 January 2016:
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2803 kcal
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Fat: 127.94g | Prot: 126.71g | Carb: 207.15g.
Breakfast: Half and Half Cream, Panera Bread Fresh Fruit Cup (Small). Lunch: Creme Brulee, Butter, Hard Roll, Bruegger's Balsamic Vinaigrette, Mixed Salad Greens, Carrots, Roasted Potato, Uno Chicago Grill 7 oz Filet Mignon. Dinner: Oriental Party Mix (Chili Rice Crackers, Fried Green Peas Sesame Sticks and Peanuts), Matchbox, Chinatown, DC Matchbox Cheese Pizza, Flour Tortilla, Pork Chops (Top Loin, Boneless), Baked or Broiled Salmon, Red Lobster Single Malt Scotches. Snacks/Other: dannon Light & Fit Greek Yogurt, Gold Emblem Salt & Pepper Natural Pistachios, Tree of Life Conadria Figs, Gold Emblem Raw Natural Almonds, Carr's Table Water Crackers, Vitamin D3 5000 IU, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Now Magnesium Citrate, Swanson Apple Cider Vinegar Capsules, Nature Made Super B-Complex. more...
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