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Woke at 211.6, down .6 after a rest day and a solid seven hours of sleep. Holiday party at a Texas de Brasil restaurant. Will try to be good! UPDATE: Had a Corona beer and a heavenly slice of Banana Fosters pie after dinner. Add to that a marvelous salad bar with lots of great cheese and veggie selections, followed by amazing cuts of meat. I ate about eight ounces overall and approximated an eight-ounce filet mignon from the FS database as the calorie total. Came in the door at 214.4. Ate turkey chops and veggies when I got home. So I had 2300 calories to work off. Got on the treadmill at 9:30 and did 75 minutes. Burned off all the calories, plus 100 more. That allowed a half scoop of protein powder to end the day. Got a 211.8 weigh in afterward.
12/10/15 Tanita Numbers (after dinner, after 75 minutes of HIIT treadmill):
Weight - 211.8 (est. goal at 10% BF - 183.0) - 28.8 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 32.3 (est. goal at 10% BF - 18.3) - +14.0 lbs.
Total body water % - 60.6 (balance is 62.5%) - 1.9% dehydrated
Muscle mass lbs. - 170.7 (est. goal at 10% BF - 156.7) - +14.0 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 2358 / 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 (2410 based on burn)
Ate: 131 fat, 125 carb, 182 prot, 26 fib, 3598 sod, 2396 cals (4020 used, 1624 deficit)
Running avg: 88 fat, 147 carb, 206 prot, 2205 cals (3630 used, 1425 deficit)
View Diet Calendar, 10 December 2015:
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2396 kcal
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Fat: 130.61g | Prot: 181.70g | Carbs: 124.99g.
Breakfast: Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate, EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Old Chicago Mediterranean Salad, Mozzarella Cheese (Whole Milk), Parmesan Cheese (Hard), Longhorn Steakhouse Longhorn Filet with Bacon Wrap & Blue Cheese, Banana Cream Pie, Emerald Dry Roasted Almonds 100 Calorie Pack, Banana Nut Muffin Natural Protein Bar, Corona Corona Extra. Dinner: Celsius Sparkling Cola, Safeway Steams in the Bag - Broccoli, Carrots & Cauliflower, Shadybrook Farms Boneless Turkey Breast Chops. Snacks/Other: Bluebonnet Whey Protein Isolate - French Vanilla, Vitamin D3 5000 IU, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Nature Made Fish Oil 1000 mg, Nature Made Super B-Complex. more...
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