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After a 208.0 morning weigh in, ate 450 calories at work (and drank four big glasses of water, two cups of coffee, and two cups of tea). Figured I’d lose some weight after our indulgent dinner out last night. Wrongamundo, Cunningham! Pre-dinner weight was 208.8, which I think was just me getting my body water percentage back where it belongs. Ate exactly 1400 calories today to put me back on the 1000 (well, 1100 really) calorie per day deficit. Regressed a bit with my cold overnight, sleeping about four hours and having a pretty rough day, too. So not sure a workout is in the cards tonight. Let’s see if my body wants to deal with weight loss on top of everything else.
Here are the 12/17/14 Tanita Numbers (pre-dinner [450 calories at work], no workout):
Weight - 208.8 (goal at 10% BF - 180.0) - 28.8 lbs. to lose
Total body fat % - 16.0 (goal is 10% BF) - 6.0 % to lose
Total body fat lbs. - 33.4 (goal at 10% BF - 18.0) - 15.4 lbs. to lose
Total body water % - 60.7 (goal is 60-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 166.8 (goal at 10% BF - 154.0) - 12.8 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: 4107 (RDI 2307)
Metabolic age - 23
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: 46 fat, 73 carbs, 200 protein, 41 fiber, 2158 sodium, 1400 cals (2773 used, 1373 deficit)
Running avg: 71 fat, 149 carbs, 189 protein, 1987 cals (3069 used, 1082 deficit)
View Diet Calendar, 17 December 2014:
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1400 kcal
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Fat: 46.45g | Prot: 200.39g | Carbs: 72.97g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Quest Double Chocolate Chunk, Body Fortress Super Advanced Whey Isolate Chocolate, Blue Diamond Whole Natural Almonds 100 Calorie Packs. Dinner: Chicken Breast (Skin Not Eaten), Celsius Sparkling Cola, Shadybrook Farms Boneless Turkey Breast Chops. Snacks/Other: Almonds, Quest Chocolate Brownie Bar, Nonni's Originali Biscotti, 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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