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Hit 207.4 for a morning weigh in. Targeting 1750 or less today. Food already entered. No workouts on Mondays. Have a good week!
UPDATE: Pretty good day of eating at work but tied to my desk all day so very little exercise. Ended up at 2559 calories burned so I limited myself to 1518 eaten to keep my 1000 calorie deficit. Up to 208.0 pre-dinner and no workout. Hoping for good news in the morning. If not, on we go.
Here are the 12/08/14 Tanita Numbers (pre-dinner, no workout on Mondays):
Weight - 208.0 (goal at 10% BF - 180.0) - 28.0 lbs. to lose
Total body fat % - 16.2 (goal is 10% BF) - 6.2 % to lose
Total body fat lbs. - 33.6 (goal at 10% BF - 18.0) - 15.6 lbs. to lose
Total body water % - 60.3 (goal is 50-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 165.8 (goal at 10% BF - 154.0) - 11.8 lbs. extra water
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.6 (goal at 10% BF - 8.0) - .6 lbs. extra water
Daily calories: 4079 (RDI 2292)
Metabolic age - 24
If It Fits Your Macros numbers (macro numbers in grams, rounded):
Daily targets: 70 fat, 68 carbs, 200 protein, 40 fiber, <1500 sodium, 1702 cals
Today ate: 61 fat, 95 carbs, 166 protein, 41 fiber, 1582 sodium, 1518 cals (2559 used, 1041 deficit)
Running avg: 66 fat, 129 carbs, 190 protein, 1804 cals (2897 used, 1093 deficit)
View Diet Calendar, 08 December 2014:
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1518 kcal
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Fat: 61.08g | Prot: 165.54g | Carbs: 95.34g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Quest Peanut Butter Supreme, Body Fortress Super Advanced Whey Isolate Chocolate, Organic Black Cumin Seeds, Now Real Food Golden Flax Seeds, Bob's Red Mill Chia Seed, Quaker 100% Whole Grain Oatmeal, Lucerne 1% Milkfat No Salt Added Cottage Cheese. Dinner: Crock Pot Turkey Chili. Snacks/Other: Almonds, Body Fortress Super Advanced Whey Isolate - Vanilla Creme, Swanson Apple Cider Vinegar Capsules, Nature Made Fish Oil 1000 mg, Nature Made Magnesium Citrate, One A Day Men's Health Formula Multivitamin Supplement. more...
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