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Ate a hardy 2150 calories today because I walked a lot at work and then did a treadmill workout after I got home. That allowed me to eat up to about 2180 calories and still have enough of a calorie deficit to burn the maximum amount of fat that can be metabolized in a day. Two sets of numbers tonight, before workout and after. Interesting how the workout squeezed the water out of the muscle mass...
Here are the 8/04/14 Tanita Numbers (pre-dinner, pre workout):
Weight - 202.2
Goal Weight (10% BF) - 194.2
Total body fat % - 13.5
Total body fat lbs. - 27.4
Total body water % - 64.8
Visceral fat rating - 8
Muscle mass lbs. - 166.2
Physique rating - 6
Bone mass lbs. - 8.6
Daily calories: 4074 (RDI 2289)
Metabolic age - 18
Here are the 8/04/14 Tanita Numbers (pre-dinner, post one hour treadmill):
Weight - 200.0
Goal Weight (10% BF) - 191.6
Total body fat % - 13.9
Total body fat lbs. - 27.6
Total body water % - 63.8
Visceral fat rating - 8
Muscle mass lbs. - 164.0
Physique rating - 6
Bone mass lbs. - 8.4
Daily calories: 4015 (RDI 2256)
Metabolic age - 19
If It Fits Your Macros numbers (macro numbers in grams, rounded):
Today targets: 80 fat, 80 carbs, 40-50 fiber, 200 protein, 1840 cals
Today ate: 48 fat, 138 carbs, 31 fiber, 291 protein, 2151 cals (3101 used, 950 deficit)
Running avg: 57 fat, 150 carbs, 189 protein, 1861 cals (2697 used, 836 deficit)
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2151 kcal
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Fat: 48.30g | Prot: 291.49g | Carbs: 138.19g.
Breakfast: Syntrax Nectar Latte Cappuccino Whey Protein Isolate, Bob's Red Mill Chia Seed, Dannon Oikos Greek Nonfat Yogurt - Plain, EfaGold EfaGold Pure Extra Virgin Coconut Oil, Now Real Food Golden Flax Seeds, Syntrax Essence Isolated Protein Blend - Chocolate. Lunch: Cucumber (with Peel) , Pure Protein Chocolate Deluxe High Protein Bar (Small). Dinner: Market Day Yukon Gold Potato and Vegetable Blend, Sweet Cherries, Celsius Wild Berry Soda, Chicken Breast (Skin Not Eaten). Snacks/Other: Snak Club Raw Almonds, Dannon Oikos Greek Nonfat Yogurt - Plain, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Healthworks Cacoa Nibs, Syntrax Nectar Lemon Tea Whey Protein Isolate, Safeway Organic Whole Strawberries Frozen, Fresh Express Baby Kale Mix, NOW Now Magnesium Citrate, One A Day One A Day One A Day Men's Health Formula Multivitamin Supplement, Member's Mark Member's Mark Member's Mark Omega 3 Fish Oil (1000 mg). more...
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