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Woke at 214.6, down 3.4 from yesterday morning. Will do 1000 calories again Monday-Wednesday and then relax a bit for Thanksgiving Thursday with 3000 calories. That will leave me 6000 calories for the last four days of the month and I'll still hit my 1955 per day calorie goal for November. UPDATE: The waking weight will have to be my low for the day as I was stuck on the computer all day without a workout. Ate 1155 calories as I had an extra big piece of salmon for dinner. No biggie! Only burned 2654 calories due to not walking anywhere today but still have a nice 1499 deficit from my low intake.
11/23/15 Tanita Numbers (waking, did not work out or weigh in later):
Weight - 214.6 (est. goal at 10% BF - 183.0) - 31.6 lbs. to lose
Total body fat % - 15.7 (goal is 10% BF) - +5.7%
Total body fat lbs. - 33.6 (est. goal at 10% BF - 18.3) - +15.3 lbs.
Total body water % - 56.6 (balance is 62.5%) - 5.9% dehydrated
Muscle mass lbs. - 172.4 (est. goal at 10% BF - 156.7) - +15.7 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 (water)
RDI 2293 / Visceral fat rating - 11 (goal is 7) / Metabolic age - 20
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: 51 fat, 46 carb, 142 prot, 16 fib, 1599 sod, 1155 cals (2654 used, 1499 deficit)
Running avg: 90 fat, 144 carb, 171 prot, 2098 cals (3164 used, 1066 deficit)
View Diet Calendar, 23 November 2015:
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1155 kcal
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Fat: 51.16g | Prot: 141.82g | Carbs: 46.27g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Quest Peanut Butter Supreme, Hershey's Natural Unsweetened Cocoa, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Triquetra Health Organic Spirulina. Dinner: fresh express FRESH EXP SLD BLND AMER 12 OZ, Baked or Broiled Salmon. Snacks/Other: 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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