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Woke at 214.8, which will likely be the low today. Don't see a workout in my immediate future. Bumping up the calories by 20 a day this month to 1955. The adjustment I undertook on October 20 has been a success and I'm going to continue through November with it. I've lost 12 pounds since then (two pounds of body fat and 10 pounds of water). I will begin more body weight workouts this month instead of all the treadmill and running. That is a scary proposition as I'm not convinced it will work for me. My step counts will drop for sure. There is only one way to find out if it will work, though. UPDATE: Ate a lot today and rested for most of the day. Got cold feet at the thought of a calorie surplus so I got on the treadmill and burned 600 calories from 11 to midnight. That’s better.
11/01/15 Tanita Numbers (waking, did not weigh in later in the day):
Weight - 214.8 (est. goal at 10% BF - 183.0) - 31.8 lbs. to lose
Total body fat % - 15.5 (goal is 10% BF) - +5.5%
Total body fat lbs. - 33.2 (est. goal at 10% BF - 18.3) - +14.9 lbs.
Total body water % - 56.2 (balance is 62.5%) - 6.3% dehydrated
Muscle mass lbs. - 173.2 (est. goal at 10% BF - 156.7) - +16.5 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.4 (est. goal at 10% BF - 8.0) - +.4 (water)
RDI 2289 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded):
Targets: 75 fat, 125 carbs, 195 protein, 40 fiber, 1500 sodium, 1955 calories
Ate: 122 fat, 243 carb, 151 prot, 141 fib, 2647 sod, 2918 cals (3440 used, 522 deficit)
Running avg: 122 fat, 243 carb, 151 prot, 2918 cals (3440 used, 522 deficit)
View Diet Calendar, 01 November 2015:
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2918 kcal
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Fat: 121.80g | Prot: 151.16g | Carbs: 243.12g.
Lunch: Grapes, Butter, So Delicious Coconut Milk Unsweetened, Nature's Way Efagold Coconut Oil, Tova Carbquick Baking Mix, Jif Natural Crunchy Peanut Butter, Maple Grove Farms Sugar Free Syrup. Dinner: White Table Wine, Carbquik Complete Biscuit and Baking Mix, Trader Joe's Organic Raw Honey, Borden Six Cheese Italian, Beef Burgundy (Beef Bourguignonne). Snacks/Other: Quest Protein Bar white chocolate Raspberry, 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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