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Woke at 215.4, up 2.6 after a late celebration dinner at Texas Roadhouse. Lots of fat and some additional carbs as well. Slight calorie surplus yesterday despite a burning over 3300! Will adjust going forward. Doing well overall this month, as I hit my lowest weight since early September yesterday. UPDATE: Had a late lunch at Corner Bakery at about 4 pm. Had a nice chopped salad. Came home at 215.4, same as when I left. Walked at lot at work and got a good 3612 calorie burn for the day despite not actually working out. Ate a hearty dinner and still ended up with a nice calorie deficit. Added Vitamin B Complex and Spirulina thanks to Mom2Boxers, and added Vitamin D as well.
11/12/15 Tanita Numbers (pre-dinner, no workout):
Weight - 215.4 (est. goal at 10% BF - 183.0) - 32.4 lbs. to lose
Total body fat % - 15.3 (goal is 10% BF) - +5.3%
Total body fat lbs. - 33.1 (est. goal at 10% BF - 18.3) - +14.8 lbs.
Total body water % - 60.1 (balance is 62.5%) - 2.4% dehydrated
Muscle mass lbs. - 173.5 (est. goal at 10% BF - 156.7) - +16.8 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 2373 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 19
Today's Macros (in grams, rounded):
Targets: 75 fat, 125 carbs, 195 protein, 40 fiber, 1500 sodium, 1955 calories
Ate: 125 fat, 133 carb, 198 prot, 51 fib, 3212 sod, 2349 cals (3612 used, 1263 deficit)
Running avg: 108 fat, 149 carb, 170 prot, 2286 cals (3261 used, 975 deficit)
View Diet Calendar, 12 November 2015:
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2349 kcal
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Fat: 124.59g | Prot: 198.09g | Carbs: 132.93g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Corner Bakery Cafe Chopped Salad, Brazil Nuts, Quest Chocolate Brownie Bar. Dinner: Green String Beans, Chicken Breast (Skin Not Eaten). Snacks/Other: Kind Fruit & Nut Almond & Coconut Bar, Vitamin D3 5000 IU, Smucker's Sugar Free Strawberry Preserves, Bluebonnet Whey Protein Isolate - French Vanilla, Fage Total 2% Greek Srained Yogurt (Fage), Triquetra Health Organic Spirulina, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg, Nature Made Super B-Complex. more...
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