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Woke at 214.8, down .4 from yesterday. Going in to the office today so my daytime calorie burn will be higher. UPDATE: Did a happy hour tonight but stuck with single malt scotch (and amazing Japanese single malts). Denise and Jason picked me up at the metro station and I took them to the Fish Market in Clinton, Md. Had a few more drinks and a broiled seafood platter with spinach. Delicious. Live band there and the guy pulled me up on stage to help with a rendition of “My Girl” by the temptations. Lots of fun. Amazing calorie burn despite not touching the treadmill. Did a lot of walking downtown and scampering up metro escalators. Evening weight recorded after coming in after dinner and drinks. Let’s see what the morning brings.
1/28/16 Tanita Numbers (after dinner and drinks; no workout):
Weight - 216.4 (est. goal at 10% BF - 183.0) - 33.4 lbs. to lose
Total body fat % - 15.6 (goal is 10% BF) - +5.6%
Total body fat lbs. - 33.7 (est. goal at 10% BF - 18.3) - +15.4 lbs.
Total body water % - 58.6 (balance is 62.5%) - 3.9% dehydrated
Muscle mass lbs. - 173.9 (est. goal at 10% BF - 156.7) - +17.2 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 - 2357 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 19
Today's Macros (in grams, rounded) (updated for January):
Targets: 70 fat, 70 carb, 260 prot, 50 fib, 1500 sod, 1950 cals (2223 based on burn)
Ate: 98 fat, 38 carb, 171 prot, 8 fib, 3030 sod, 2135 cals (4019 used, 1884 deficit)
Running avg: 80 fat, 141 carb, 161 prot, 2017 cals (3290 used, 1273 deficit)
View Diet Calendar, 28 January 2016:
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2135 kcal
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Fat: 97.72g | Prot: 170.73g | Carbs: 46.37g.
Breakfast: Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate, EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Gold Emblem Raw Natural Almonds. Dinner: Baked or Broiled Fish, Cooked Spinach (from Fresh), Baked or Broiled Scallops, Crab Cake, Shrimp, Red Lobster Single Malt Scotches. Snacks/Other: Brazil Nuts, Peloponnese Kalamata Olives, Gold Emblem Raw Natural Almonds, Vitamin D3 5000 IU, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Now Magnesium Citrate, Swanson Apple Cider Vinegar Capsules, Nature Made Super B-Complex. more...
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