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Woke at 198.0. Ate 850 calories at work and came home at 198.4, down .2 from yesterday (pre-workout). Not working out tonight and going to bed early. Targeted 1975 calories but found a large container of Greek yogurt that was just past expiration. Of course, I ate the entire thing with some chocolate protein powder, putting me 161 calories over target and spiking my carbs for the day! I will adjust tomorrow. Had fun teaching class today. Doing it again tomorrow, so more protein bars and almonds (resisting all the fun local lunch places).
3/25/15 Tanita Numbers (pre-dinner, no workout tonight):
Weight - 198.4 (est. goal at 10% BF - 184.0) - 14.4 lbs. to lose
Total body fat % - 14.1 (goal is 10% BF) - +4.1% (adjusted - 14.5 / +4.5)
Total body fat lbs. - 27.8 (est. goal at 10% BF - 18.4) - +9.4 lbs. (adjusted - 28.8 / +10.4)
Total body water % - 63.4 (balance is 62.5%) - .9% overhydrated
Muscle mass lbs. - 162.2 (est. goal at 10% BF - 157.6) - +4.6 lbs. (adjusted - 161.2 / +3.6)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.4 (est. goal at 10% BF - 8.0) - .4 lbs. to lose
RDI 2228 / Visceral fat rating - 8 (goal is 7) / Metabolic age - 20
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 69 fat, 182 carbs, 157 protein, 39 fiber, <1500 sodium, 1975 cals
Ate: 89 fat, 223 carb, 170 prot, 61 fib, 1799 sod, 2136 cals (2705 used, 569 deficit)
Running avg: 78 fat, 150 carb, 181 prot, 1995 cals (3141 used, 1146 deficit)
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2136 kcal
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Fat: 88.94g | Prot: 169.61g | Carbs: 223.40g.
Breakfast: Starbucks Caffe Americano (Venti), EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Coke Zero (20 oz), Cinnamon Roll Protein Bar, Larabar Uber Cherry Cobbler, Blue Diamond Whole Natural Almonds 100 Calorie Packs, Apples . Dinner: Trader Joe's Organic Raw Honey, Smucker's Sugar Free Strawberry Jam, Jif Natural Crunchy Peanut Butter, La Tortilla Factory Smart & Delicious Low Carb High Fiber Original Tortillas, Zevia Cream Soda. Snacks/Other: Hershey's Natural Unsweetened Cocoa, Lucerne Nonfat Greek Yogurt - Plain, Body Fortress Super Advanced Whey Isolate Chocolate, Healthworks Cacoa Nibs, Figs , Lucerne Low Moisture Part-Skim Mozzarella String Cheese, Magnesium Citrate, Nature Made Fish Oil 1000 mg, centrum silver multivitamin. more...
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