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Woke at 216 (and change)... can't remember the decimals. That's down from 218.8 yesterday. Good omen. Back at work today. Targeting about 1616 calories today to get back on track from Saturday night's party. That will put me above my 1955 calorie average, but will be more than a 1000 calorie per day deficit. Will work towards my 1955 per day average slowly through the month. UPDATE: Came home at 216.0 (morning weight was 216.6). Did my radio show tonight but no workout. That would have put me at 211 or 212. Caught up on bills. Hit my calorie target so I‘m back on goal. Targeting 1701 tomorrow.
11/09/15 Tanita Numbers (pre-dinner, no workout tonight):
Weight - 216.0 (est. goal at 10% BF - 183.0) - 33.0 lbs. to lose
Total body fat % - 15.5 (goal is 10% BF) - +5.5%
Total body fat lbs. - 33.4 (est. goal at 10% BF - 18.3) - +15.1 lbs.
Total body water % - 59.3 (balance is 62.5%) - 3.2% 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 2366 / 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: 61 fat, 104 carb, 198 prot, 41 fib, 698 sod, 1628 cals (2909 used, 1281 deficit)
Running avg: 101 fat, 150 carb, 169 prot, 2214 cals (3283 used, 1069 deficit)
View Diet Calendar, 09 November 2015:
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1628 kcal
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Fat: 61.39g | Prot: 198.17g | Carbs: 104.20g.
Breakfast: Cream (Half & Half), EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Emerald Natural Walnuts & Almonds 100 Calorie Pack, Quest S'mores Protein Bar, Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Organic Black Cumin Seeds, Now Real Food Golden Flax Seeds, Bob's Red Mill Chia Seed. Dinner: Amazing Grass Green SuperFood Drink Powder, Healthworks Cacoa Nibs, Body Fortress Super Advanced Whey Protein, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Baby Spinach. Snacks/Other: Triquetra Health Organic Spirulina, 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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