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Woke at 212.8. Very happy with that number after yesterday's holiday party at work. Back to the plan today. Denise is singing at the national Christmas tree lighting ceremony tonight. She and her group often meet for dinner after and invite the spouses. I will have to plan carefully as that will be a dinner out that will replace my workout time as well. UPDATE: Came home after work at 213.2. Went straight out to Chili's to meet Denise, Jason, and friends. Ate light and got back home under calories. So now, do I work out for at least a half-hour? I'm freezing, so I just might, if only to heat up the bod! UPDATE 2: I’m recording the weight and diet numbers for Thursday on this entry, but because I weighed in just after midnight, the weight will appear on Friday.
12/03/15 Tanita Numbers (after a light dinner out and 36 minute HIIT treadmill):
Weight - 211.0 (est. goal at 10% BF - 183.0) - 28.0 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 32.1 (est. goal at 10% BF - 18.3) - +13.8 lbs.
Total body water % - 59.8 (balance is 62.5%) - 2.7% dehydrated
Muscle mass lbs. - 170.1 (est. goal at 10% BF - 156.7) - +13.4 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 2351 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded) (new adjusted macros for December):
Targets: 50 fat, 150 carb, 240 prot, 50 fib, 1500 sod, 2010 cals (2011 based on burn)
Ate: 80 fat, 142 carb, 217 prot, 42 fib, 3567 sod, 2010 cals (3223 used, 1213 deficit)
Running avg: 94 fat, 180 carb, 200 prot, 2273 cals (3746 used, 1473 deficit)
View Diet Calendar, 03 December 2015:
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2010 kcal
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Fat: 80.00g | Prot: 216.50g | Carbs: 141.66g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Quest S'mores Protein Bar, Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Emerald Natural Walnuts & Almonds 100 Calorie Pack. Dinner: Chili's Mango-Chile Chicken. Snacks/Other: Quest Vanilla Almond Crunch, Bluebonnet Whey Protein Isolate - French Vanilla, Lucerne Sliced Pepper Jack Cheese, Nabisco Premium Soup & Oyster Crackers, Winn-Dixie Peppermint Candy, 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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