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Successful first day on my new plan. Ate 1000 calories through the end of the workday and came home at 221.2 pre-dinner. That's 2.6 pounds less than last night's post-workout weigh in. Less than four hours sleep last night and I had to bring work home, so probably not going to get in a workout. Got pretty close to my macros and hit my calorie goal exactly. Still have a lot of water to drop.
10/20/15 Tanita Numbers (before dinner, no workout tonight):
Weight - 221.2 (est. goal at 10% BF - 183.0) - 38.2 lbs. to lose
Total body fat % - 15.6 (goal is 10% BF) - +5.6%
Total body fat lbs. - 34.5 (est. goal at 10% BF - 18.3) - +16.2 lbs.
Total body water % - 61.9 (balance is 62.5%) - .6% dehydrated
Muscle mass lbs. - 177.7 (est. goal at 10% BF - 156.7) - +21.0 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 2467 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded):
Targets: 75 fat, 120 carbs, 195 protein, 40 fiber, 1500 sodium, 1935 calories
Ate: 68 fat, 167 carb, 192 prot, 41 fib, 988 sod, 1935 cals (2669 used, 734 deficit)
Running avg: 117 fat, 182 carb, 177 prot, 2553 cals (3308 used, 755 deficit)
View Diet Calendar, 20 October 2015:
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1935 kcal
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Fat: 68.24g | Prot: 191.71g | Carbs: 167.03g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate, Atkins Meal Cookies n' Creme Bar, Apples , Lucerne 1% Milkfat No Salt Added Cottage Cheese. Dinner: Panera Bread Fat Free Reduced-Sugar Poppyseed Dressing, Lettuce, Pork Chops (Top Loin, Boneless) , Tomatoes. Snacks/Other: Vitafusion Fiber Well Gummies, Brazil Nuts, Safeway Organic Whole Strawberries Frozen, Body Fortress Super Advanced Whey Protein, Hershey's Natural Unsweetened Cocoa, Amazing Grass Amazing Meal - Chocolate Infusion, Green String Beans, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg. more...
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