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Woke up at 207.0. Ate 900 calories at work and walked 4.5 miles, including several trips up and down the stairwell. Pre-dinner weigh in was 206.6. Came home dead tired, so ate dinner before working out. Ate half a chicken and a beer. Got great protein and met all my macros (but 2000 mg of sodium from the chicken). Did 45 minutes of light treadmill after dinner to burn 500 extra calories and get my 1000 calorie deficit for the day. Will sleep in tomorrow and then do a Saturday post 16:8 workout, which I hope will get me back in the 190s.
1/16/15 Tanita Numbers (pre dinner, pre workout):
Weight - 206.6 (goal at 10% BF - 180.0) - 26.6 lbs. to lose
Total body fat % - 15.4 (goal is 10% BF) - 5.4 % to lose
Total body fat lbs. - 31.8 (goal at 10% BF - 18.0) - 13.8 lbs. to lose
Total body water % - 61.6 (goal is 60-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 166.2 (goal at 10% BF - 154.0) - 12.2 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: 4085 (RDI 2295)
Metabolic age - 22
If It Fits Your Macros numbers (macro numbers in grams, rounded):
Today targets: 70 fat, 149 carbs, 200 protein, 40 fiber, <1500 sodium, 2027 cals
Today ate: 70 fat, 96 carbs, 231 protein, 41 fiber, 2290 sodium, 1980 cals (3027 used, 1047 deficit)
Running avg: 88 fat, 182 carbs, 183 protein, 2319 cals (3440 used, 1121 deficit)
View Diet Calendar, 16 January 2015:
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1980 kcal
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Fat: 70.16g | Prot: 230.51g | Carbs: 95.75g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Fiber One Protein Bars - Coconut Almond, Papa Steve's Apple Cinnamon Crunch Protein Bar, Body Fortress Super Advanced Whey Isolate Chocolate, dannon Light & Fit Greek Yogurt, Blue Diamond Whole Natural Almonds 100 Calorie Packs. Dinner: Beer, Chicken Breast (Skin Not Eaten), Chicken Breast (Skin Not Eaten). Snacks/Other: Brazil Nuts, Vitafusion Fiber Well Gummies, Swanson Apple Cider Vinegar Capsules, Nature Made Fish Oil 1000 mg, Nature Made Magnesium Citrate, centrum silver multivitamin. more...
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