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Woke at 215.8, equal to yesterday at this time. Back down from my surprising 217.2 pre-dinner weight thanks to a 1355 calorie catch up day. Did not work out and only got two hours of sleep last night. Tonight's potential workout may fall prey to that. Targeting 1935 calories today. UPDATE: Came home at 215.6. Not working out after little sleep last night. Would have been a nice new low. Not going record an official weigh in until after my next workout, which may be Friday due to a Thursday night happy hour. Nice body fat reduction tonight. Nailed my calorie goal exactly.
10/28/15 Tanita Numbers (before dinner, no workout tonight):
Weight - 215.6 (est. goal at 10% BF - 183.0) - 32.6 lbs. to lose
Total body fat % - 15.3 (goal is 10% BF) - +5.3%
Total body fat lbs. - 33.0 (est. goal at 10% BF - 18.3) - +14.7 lbs.
Total body water % - 60.8 (balance is 62.5%) - 1.7% dehydrated
Muscle mass lbs. - 173.8 (est. goal at 10% BF - 156.7) - +17.1 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 2389 / 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: 66 fat, 100 carb, 255 prot, 40 fib, 2811 sod, 1935 cals (2629 used, 694 deficit)
Running avg: 107 fat, 171 carb, 178 prot, 2391 cals (3232 used, 841 deficit)
View Diet Calendar, 28 October 2015:
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1935 kcal
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Fat: 65.51g | Prot: 254.59g | Carbs: 99.62g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Quest Banana Nut Muffin Natural Protein Bar, Plums , Lucerne 1% Milkfat No Salt Added Cottage Cheese, Bob's Red Mill Chia Seed, Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate, Organic Black Cumin Seeds, Now Real Food Golden Flax Seeds. Dinner: Bolthouse Farms Classic Extra Virgin Olive Oil Balsamic Vinaigrette, Bolthouse Farms Cilantro Avocado Dressing, Chicken Breast (Skin Not Eaten), Lettuce Salad with Assorted Vegetables. Snacks/Other: Brazil Nuts, Vitafusion Fiber Well Gummies, 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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