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Called in sick with a cold and slept until noon. At 4:30, did an hour of treadmill at 3.5 mph at a ten percent grade. Felt better after that. Ate a few extra goodies today as Denise was baking for the holidays and testing things out on me. OK on calories but high on carbs. Body fat reading a point or two high due to dehydration. Also, forgot to put my Fitbit back on after I showered before dinner, so missing a good four hours of exercise tracking in my totals. Still squeezed out a 1000 calorie deficit!
Here are the 12/15/14 Tanita Numbers (pre-dinner, post 60 minute treadmill (3.5 mph at 10 percent grade):
Weight - 205.4 (goal at 10% BF - 180.0) - 25.4 lbs. to lose
Total body fat % - 17.3 (goal is 10% BF) - 7.3 % to lose
Total body fat lbs. - 35.6 (goal at 10% BF - 18.0) - 17.6 lbs. to lose
Total body water % - 58.3 (goal is 60-65)
Visceral fat rating - 10 (goal is 7)
Muscle mass lbs. - 161.4 (goal at 10% BF - 154.0) - 7.4 lbs. extra water
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.4 (goal at 10% BF - 8.0) - .4 lbs. extra water
Daily calories: 3970 (RDI 2230)
Metabolic age - 28
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: 70 fat, 193 carbs, 201 protein, 52 fiber, 1045 sodium, 2037 cals (3038 used, 1001 deficit)
Running avg: 69 fat, 149 carbs, 193 protein, 1976 cals (3070 used, 1094 deficit)
View Diet Calendar, 15 December 2014:
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2037 kcal
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Fat: 70.26g | Prot: 201.02g | Carbs: 193.48g.
Lunch: Cucumber (with Peel), Snapple Diet Peach Iced Tea (16 oz), Quest Coconut Cashew Bar, Grapefruit, Bistro Reserve Apricot Jam, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Healthworks Cacoa Nibs, Organic Black Cumin Seeds, Bob's Red Mill Chia Seed, Healthworks Goji Berries, Honey. Dinner: Body Fortress Super Advanced Whey Isolate Chocolate, Bob's Red Mill Organic 100% Whole Ground Golden Flaxseed Meal, Bob's Red Mill Chia Seed, Organic Black Cumin Seeds, Healthworks Cacoa Nibs, Lucerne 1% Milkfat No Salt Added Cottage Cheese. Snacks/Other: Almonds, Nonni's Originali Biscotti, Hershey's Milk Chocolate Kisses, Snyder's of Hanover Mini Pretzels, Blue Diamond Whole Natural Almonds 100 Calorie Packs, 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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