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Woke at 214.6. Wondering what I gotta do already! At work, ate a tablespoon of coconut oil, two cups of low sodium cottage cheese with chia, flax, and a few tablespoons of oatmeal in it, a scoop of protein powder, a Quest bar, and a grapefruit -- all in all, about 1000 calories. Came in the door at 215.2. Unreal. Had to bring home some work and didn't finish until after midnight, so could not get on the treadmill. Ate light enough to maintain a 1000 calorie deficit. Waiting for the eventual levy break on this water weight! And tomorrow is lunch out and the Kennedy Center at night. Yikes.
7/28/15 Tanita Numbers (before dinner, no workout tonight):
Weight - 215.2 (est. goal at 10% BF - 182.9) - 32.3 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 32.8 (est. goal at 10% BF - 18.3) - +14.5 lbs.
Total body water % - 63.0 (balance is 62.5%) - .5% overhydrated
Muscle mass lbs. - 173.4 (est. goal at 10% BF - 156.5) - +16.9 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 9.0 (est. goal at 10% BF - 8.0) - +1.0 (water)
RDI 2414 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 19
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: 58 fat, 105 carb, 190 prot, 40 fib, 1258 sod, 1614 cals (2681 used, 1067 deficit)
Running avg: 72 fat, 142 carb, 166 prot, 1888 cals (3215 used, 1327 deficit)
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1614 kcal
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Fat: 58.02g | Prot: 190.43g | Carbs: 105.42g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Quest Cookies & Cream Protein Bar, Grapefruit, Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate, Quaker 100% Whole Grain Oatmeal, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Organic Black Cumin Seeds, Bob's Red Mill Chia Seed, Now Real Food Golden Flax Seeds. Dinner: Brazil Nuts, Tomatoes, Cucumber (Peeled), Sweet Cherries, Shadybrook Farms Boneless Turkey Breast Chops. Snacks/Other: Swanson Pygeum, Celery Seed, Nature's Way Cayenne & Garlic Capsules, Magnesium Citrate, Nature Made Fish Oil 1000 mg, centrum silver multivitamin. more...
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