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Woke at 210.6 and ended at 210.2. Four hours' sleep last night and worked late tonight, so ate dinner before treadmill. Even if I get on, it will be at a lower speed to get my steps and distance goals in. Busy week at work and a few farewell happy hours will be a challenge, but the real challenge will be my sister Nancy and her chef boyfriend Zak visiting this weekend. I likely will overeat, but will do my best to stick to my protein macros and limit carbs and sodium.
7/21/15 Tanita Numbers (before dinner and workout):
Weight - 210.2 (est. goal at 10% BF - 182.9) - 27.3 lbs. to lose
Total body fat % - 15.1 (goal is 10% BF) - +5.1%
Total body fat lbs. - 31.7 (est. goal at 10% BF - 18.3) - +13.4 lbs.
Total body water % - 60.9 (balance is 62.5%) - 1.6% dehydrated
Muscle mass lbs. - 169.9 (est. goal at 10% BF - 156.5) - +13.4 lbs. (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 (water)
RDI 2328 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 20
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 70 fat, 100 carbs, 200 protein, 40-50 fiber, <1500 sodium, 1830 cals
Ate: 75 fat, 116 carb, 205 prot, 47 fib, 1385 sod, 1827 cals (2750 used, 923 deficit)
Running avg: 75 fat, 147 carb, 172 prot, 1927 cals (3210 used, 1283 deficit)
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1827 kcal
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Fat: 75.18g | Prot: 205.21g | Carbs: 115.56g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Quest Double Chocolate Chunk, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Hershey's Natural Unsweetened Cocoa, Now Real Food Golden Flax Seeds, Amazing Grass Green SuperFood Drink Powder, Bob's Red Mill Chia Seed, Organic Black Cumin Seeds. Dinner: Six Star Whey Isolate Plus, Lucerne Nonfat Greek Yogurt - Plain, Pork Chops (Top Loin, Boneless). Snacks/Other: Vitafusion Fiber Well Gummies, Brazil Nuts, Fiber One 90 Calorie Mint Fudge Brownie, Swanson Pygeum, Celery Seed, Islands Miracle Ultra-30 Probiotics, Nature's Way Cayenne & Garlic Capsules, Magnesium Citrate, Nature Made Fish Oil 1000 mg, centrum silver multivitamin. more...
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