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Woke up inexplicably at 208.2 after three days of waking at 206 and getting to 203 after workout. Maybe it was the early hour. Ate very light at work (under 600 calories) in anticipation of dinner out at the Kennedy Center before a play. But the fancy restaurant was closed for a private party and their cafeteria style place did not have a carving station, only sandwiches and a salad bar. So I had a nice salad with chicken in it and ended up under 1500 calories even with a few glasses of wine and a cordial. Bonus! Starving at 11pm, however, so I’m feeling it! But weighed in at 208.6. LOTS of water showing. Maybe I’ll get some scale love in the morning.
1/20/15 Tanita Numbers (after dinner, 11pm, no workout after a night out):
Weight - 208.6 (est. goal at 10% BF - 180.0) - 28.6 lbs. to lose
Total body fat % - 14.5 (goal is 10% BF) - 4.5 % to lose
Total body fat lbs. - 30.2 (est. goal at 10% BF - 18.0) - 12.2 lbs. to lose
Total body water % - 63.3 (goal is 60-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 169.6 (est. goal at 10% BF - 154.0) - 15.6 lbs. extra water
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - .8 lbs. extra water
Daily calories - 4169 (RDI 2342)
Metabolic age - 19
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 70 fat, 99 carbs, 200 protein, 40 fiber, <1500 sodium, 1824 cals
Ate: 53 fat, 60 carb, 114 prot, 10 fib, 1454 sod, 1457 cals (2958 used, 1501 deficit)
Running avg: 86 fat, 169 carb, 182 prot, 2234 cals (3371 used, 1137 deficit)
View Diet Calendar, 20 January 2015:
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1457 kcal
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Fat: 52.59g | Prot: 113.73g | Carbs: 59.74g.
Breakfast: EfaGold Pure Extra Virgin Coconut Oil. Lunch: Chewy Chocolate Chip High Protein Bar (Small), Super Advanced Whey Isolate Chocolate, Whole Natural Almonds 100 Calorie Packs. Dinner: Half and Half Cream, Hard-Boiled Egg, Parmesan Cheese (Hard), Extra Long Asparagus Spears, Chicken Breast (Skin Not Eaten), Lettuce Salad with Assorted Vegetables, Baby Carrots, Extra Virgin Olive Oil, Hazelnut Liqueur, Pinot Noir Wine. Snacks/Other: Swanson Apple Cider Vinegar Capsules, Nature Made Fish Oil 1000 mg, Nature Made Magnesium Citrate, centrum silver multivitamin. more...
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