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Day one of my adjusted calorie total under IIFYM (supposed to do it yesterday but inadvertently ate double the cottage cheese and I ended up eating the extra 200 calories anyway!) So today, topped out at 2090, which is my goal.
Weighed in at 216 plus this morning, but certainly after a day of eating well but not too much, I'd lose a bit. NO! I actually weighed in at 217.6! What? But then my fat percentage was only 16.3 percent! So... drum roll for the muscle mass number and sure enough, I hit 173.4 with 8.8 bone weight. So this is a new high for muscle mass, I think. Although the weight has gone up, it's going up in muscle. Crazy, man.
Here are the 2/18/14 Tanita Numbers (pre-dinner, pre-weight lifting workout):
Weight - 217.6
Total body fat pct - 16.3
Total body water pct - 60.7
Visceral fat rating - 9
Muscle mass lbs. - 173.4
Physique rating - 6
Bone mass lbs. - 8.8
Daily calories: 4288 (BMR 2409)
Metabolic age - 23
If It Fits Your Macros numbers (all numbers in grams, rounded):
My targets: 86 fat, 60 carbs, 43-54 fiber, 269 protein, 2090 cals
Today ate: 92 fat, 160 carbs, 45.5 fiber, 194 protein, 2088 cals
Running avg: 74 fat, 195 carbs, 43.56 fiber, 220 protein, 2325 cals
View Diet Calendar, 18 February 2014:
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2088 kcal
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Fat: 91.88g | Prot: 194.13g | Carbs: 160.29g.
Breakfast: Syntrax Nectar Strawberry Kiwi Whey Protein Isolate, Lucerne 2% Low Fat Cottage Cheese, Navitas Naturals Organic Raw Chia Seeds, Konsyl Psyllium Fiber, Now Real Food Golden Flax Seeds. Lunch: Syntrax Nectar Latte Cappuccino Whey Protein Isolate, Jimmy Dean D-Lights Turkey Sausage Breakfast Bowl. Dinner: Syntrax Matrix 2.0 Cookies Cream, Syntrax Nectar Vanilla Bean Torte Whey Protein Isolate, Safeway Red, White & Blueberries Fruit Mix, Oscar Mayer Deli Fresh Mesquite Turkey Breast, A&W A&W Ten, Navitas Naturals Organic Raw Chia Seeds, Konsyl Psyllium Fiber, Lettuce Salad with Assorted Vegetables, Colavita Extra Virgin Olive Oil. Snacks/Other: Kirkland Signature Halved Pecans, Schiff Probiotic Gummies, vitafusion Vitafusion vitamin d3, vitafusion 027917022703, Nature Made Adult Gummies Fish Oil, Vitafusion Calcium Gummy Vitamins, Vitafusion Power C Gummy Vitamins. more...
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2837 kcal
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Exercise:
Weight Training (moderate) - 30 minutes, Walking (moderate) - 3/mph - 47 minutes, Sleeping - 5 hours and 41 minutes, Resting - 17 hours and 2 minutes. more...
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