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Woke at 207.8, down .2 from yesterday. Going to try to flush out the system with lots of extra water today. Used frozen spinach instead of frozen fruit in some 'healthy ice cream' last night. It wasn't bad and had less than half the carbs and double the protein. Will continue to experiment. Targeting about 1995 calories today. UPDATE: Did a brief happy hour, but just drank 4 ounces of whiskey neat. Came home and ate a good dinner to stay within my calorie targets. Did 16 minutes of treadmill just to get my minimum steps and miles on Fitbit.
2/05/15 Tanita Numbers (pre-dinner, pre-workout):
Weight - 208.0 (est. goal at 10% BF - 180.0) - 28.0 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - 5.2 % to lose
Total body fat lbs. - 31.8 (est. goal at 10% BF - 18.0) - 13.8 lbs. to lose
Total body water % - 61.9 (goal is 62-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 167.6 (est. goal at 10% BF - 154.0) - 13.6 lbs. extra water
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - .6 lbs. extra water
Daily calories - 4121 (RDI 2315)
Metabolic age - 21
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 70 fat, 177 carbs, 160 protein, 40 fiber, <1500 sodium, 1979 cals
Ate: 66 fat, 124 carb, 176 prot, 41 fib, 1465 sod, 1974 cals (3198 used, 1224 deficit)
Running avg: 76 fat, 137 carb, 197 prot, 2013 cals (3274 used, 1261 deficit)
View Diet Calendar, 05 February 2015:
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1974 kcal
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Fat: 65.59g | Prot: 175.50g | Carbs: 123.58g.
Breakfast: EfaGold Pure Extra Virgin Coconut Oil. Lunch: Golden Flax Seeds, Whole Natural Almonds 100 Calorie Packs, Super Advanced Whey Isolate Chocolate, 1% Milkfat No Salt Added Cottage Cheese, Chia Seed, Black Cumin Seeds, Cucumber (with Peel), 100% Whole Grain Oatmeal. Dinner: Brazil Nuts, Figs, Bolthouse Farms Italian Vinaigrette Dressing, Baby Carrots, Chicken Breast (Skin Not Eaten), Lettuce. Snacks/Other: Vitafusion Fiber Well Gummies, Body Fortress Super Advanced Whey Isolate - Vanilla Creme, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Safeway Organic Whole Strawberries Frozen, Red Lobster Single Malt Scotches, Swanson Apple Cider Vinegar Capsules, Nature Made Fish Oil 1000 mg, Nature Made Magnesium Citrate, centrum silver multivitamin. more...
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