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Woke at 216.0, down 1.4 from yesterday. Had lunch out with a Mediterranean salad with chicken. Enjoyed a piece of hot pita bread. Later I ate a MASSIVE apple. Those two combined to put me over on carbs today, but only to the tune of 125 total. Came home at 216.4 pre-dinner. Did 40 minutes on the treadmill to hit my daily minimums of 7 miles, 10K steps, and 3000 calories burned. Tonight, the calories took the longest to hit. Weighed 213.4 afterward, up .6 from yesterday. Kielbasa and sauerkraut for dinner were delicious but set the sodium sky high. Time to hit the iced tea for flushing purposes!
9/29/15 Tanita Numbers (pre-dinner, post 40 minute treadmill):
Weight - 213.4 (est. goal at 10% BF - 183.0) - 30.4 lbs. to lose
Total body fat % - 15.5 (goal is 10% BF) - +5.5%
Total body fat lbs. - 33.0 (est. goal at 10% BF - 18.3) - +14.7 lbs.
Total body water % - 60.9 (balance is 62.5%) - .1.6% dehydrated
Muscle mass lbs. - 171.6 (est. goal at 10% BF - 156.7) - +14.9 lbs. (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 (water)
RDI 2403 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded):
Targets: 110 fat, 100 carbs, 150 protein, 39-49 fiber, <1500 sodium, 1990 cals
Ate: 112 fat, 125 carb, 155 prot, 51 fib, 4807 sod, 2075 cals (3230 used, 1155 deficit)
Running avg: 119 fat, 191 carb, 146 prot, 2557 cals (3280 used, 723 deficit)
View Diet Calendar, 29 September 2015:
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2075 kcal
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Fat: 112.08g | Prot: 154.90g | Carbs: 125.36g.
Lunch: Hummus, Pita Bread, Panera Bread Power Mediterranean Chicken Salad, Apples, Pecan Nuts, Kroger Walnut Halves & Pieces. Dinner: Chicken Breast (Skin Not Eaten), Maple Grove Farms Fat Free Balsamic Vinaigrette Dressing, Lettuce Salad with Assorted Vegetables, Cooked Sauerkraut, Hillshire Farm Beef Polska Kielbasa. Snacks/Other: Vitafusion Fiber Well Gummies, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Swanson Celery Seed, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg, Feel Great 365 Super Krill. more...
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