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I ate light again today, but being back in the office, I had my usual coconut oil, yogurt, chia, flax, oatmeal, whey protein, and almonds. Had two cups of coffee, a soda water, and two cups of green tea, all totaling 627 calories. Came home and weighed in pre-dinner at 213.0, up .4 from this morning! Ate a good dinner and ended up at 1244 calories for today. Have my calorie average down to 1979. I want 1900. Once I hit that, I will eat some more per day. I am still not passing the extra water. Will drink a lot of fluids tonight in hopes of flushing it out.
Here are the 10/22/14 Tanita numbers (pre-dinner, pre-workout):
Weight - 213.0
Goal Weight (10% BF) - 202.0 (at least 10 pounds of extra water)
Total body fat % - 14.6
Total body fat lbs. - 31.2
Total body water % - 63.6
Visceral fat rating - 9
Muscle mass lbs. - 173.0
Physique rating - 6
Bone mass lbs. - 8.8
Daily calories: 4265 (RDI 2396)
Metabolic age - 19
If It Fits Your Macros numbers (macro numbers in grams, rounded):
Daily targets: 65 fat, 65 carbs, 190 protein, 38-48 fiber, <2300 sodium, 1605 cals (1605 on weekdays; 1900 per day after adding in the weekends)
Today ate: 44 fat, 58 carbs, 129 protein, 15 fiber, 1154 sodium, 1244 cals (2459 used, 1215 deficit)
Running avg: 78 fat, 168 carbs, 126 protein, 1979 cals (2690 used, 711 deficit)
View Diet Calendar, 22 October 2014:
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1244 kcal
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Fat: 44.07g | Prot: 128.89g | Carbs: 57.98g.
Breakfast: Korea Ginseng Corp. G Shot Energy, EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Body Fortress Super Advanced Whey Isolate Chocolate, Quaker 100% Whole Grain Oatmeal, Dasani Dasani sparking water- Berry, Bob's Red Mill Chia Seed, dannon Light & Fit Greek Yogurt, Now Real Food Golden Flax Seeds, Blue Diamond Whole Natural Almonds 100 Calorie Packs. Dinner: Celsius Peach Mango Green Tea, Beer, Bolthouse Farms Raspberry Merlot Vinaigrette Dressing, Green Peppers, Tomatoes, Cucumber (Peeled), Roasted Broiled or Baked Chicken Breast (Skin Not Eaten). Snacks/Other: Nature Made Fish Oil 1000 mg, Now Magnesium Citrate, One A Day Men's Health Formula Multivitamin Supplement. more...
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