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Woke at 213.4, down 2.0 from yesterday morning. Time for my mid-month adjustment. Targeted 1955 calories per day this month but have gone over that many times. Still within a 1000 calorie per day deficit, but I'm not trusting the calorie burn numbers from Fitbit. For the next two weeks, will target 1665 per day to get me back on my overall monthly 1955 per day average by November 30 (wish me luck at Thanksgiving). Going to keep an eye on the muscle mass to ensure I don't drop too much. UPDATE: Worked all day and did not get a chance to work out. Numbers below show all my waking numbers (the body fat percentage is high due to overnight dehydration). Had to sit behind the computer nearly all day with just a few breaks to get up. Calorie burn reflects that. But hit my new macro and calorie numbers almost perfectly. Not teleworking tomorrow, so will move a lot more!
11/16/15 Tanita Numbers (waking, did not weigh in or work out later):
Weight - 213.4 (est. goal at 10% BF - 183.0) - 30.4 lbs. to lose
Total body fat % - 15.9 (goal is 10% BF) - +5.9%
Total body fat lbs. - 33.9 (est. goal at 10% BF - 18.3) - +15.6 lbs.
Total body water % - 54.6 (balance is 62.5%) - 7.9% dehydrated
Muscle mass lbs. - 171.1 (est. goal at 10% BF - 156.7) - +14.4 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 2237 / Visceral fat rating - 11 (goal is 7) / Metabolic age - 22
Today's Macros (in grams, rounded) (new adjusted macros for second half of month):
Targets: 65 fat, 105 carbs, 165 protein, 34 fiber, 1275 sodium, 1665 calories
Ate: 59 fat, 108 carb, 186 prot, 34 fib, 1717 sod, 1646 cals (2367 used, 721 deficit)
Running avg: 99 fat, 149 carb, 177 prot, 2209 cals (3192 used, 983 deficit)
View Diet Calendar, 16 November 2015:
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1646 kcal
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Fat: 58.95g | Prot: 185.90g | Carbs: 108.33g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Quest White Chocolate Raspberry Protein Bar, Bluebonnet Whey Protein Isolate - French Vanilla, Organic Black Cumin Seeds, Triquetra Health Organic Spirulina, Fage Total 2% Greek Srained Yogurt (Fage). Dinner: Colavita Extra Virgin Olive Oil, Fresh Express Baby Spinach, Cafe Escapes Chai Latte, Chicken Breast (Skin Not Eaten), Apples. Snacks/Other: Quest Peanut Butter Supreme, Vitamin D3 5000 IU, 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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