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Woke at 216.2, up 1.4 after a late happy hour and dinner and no workout (but a great calorie burn from lots of walking). Should be able to knock that out this weekend. UPDATE: Came home at 216.0. Really tired tonight after 4 hours of sleep last night and feet were pretty sore after a ton of walking yesterday so a night of rest is in store. UPDATE 2: OK, so I was totally on track and had only eaten 1900 calories at the end of the day. And then I drank a bottle of pinot noir. That added its own calories, but also gave me the ‘beer goggles’ to get into some bourbon and then many other goodies. Bad, bad, bad. I will be fasting for at least most of the day tomorrow.
1/29/16 Tanita Numbers (after dinner and drinks; no workout):
Weight - 216.0 (est. goal at 10% BF - 183.0) - 33.0 lbs. to lose
Total body fat % - 15.6 (goal is 10% BF) - +5.6%
Total body fat lbs. - 33.6 (est. goal at 10% BF - 18.3) - +15.3 lbs.
Total body water % - 57.8 (balance is 62.5%) - 4.7% dehydrated
Muscle mass lbs. - 173.8 (est. goal at 10% BF - 156.7) - +17.1 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 - 2338 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded) (updated for January):
Targets: 70 fat, 70 carb, 260 prot, 50 fib, 1500 sod, 1950 cals (1910 based on burn)
Ate: 173 fat, 147 carb, 253 prot, 52 fib, 6862 sod, 3826 cals (3080 used, 746 surplus)
Running avg: 83 fat, 143 carb, 165 prot, 2079 cals (3282 used, 1203 deficit)
View Diet Calendar, 29 January 2016:
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3826 kcal
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Fat: 173.43g | Prot: 253.00g | Carbs: 198.41g.
Breakfast: Kellogs Special K protein cereal cinnamon brown sugar crunch, EfaGold EfaGold Pure Extra Virgin Coconut Oil, Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate. Lunch: Emerald Natural Walnuts & Almonds 100 Calorie Pack, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate. Dinner: Sweet Red Peppers (Solids and Liquids, Canned), Chicken Breast (Skin Not Eaten), Sargento Sliced Pepper Jack Cheese, La Tortilla Factory High Fiber Law Carb Whole Wheat Tortilla. Snacks/Other: Red Lobster Single Malt Scotches, Peloponnese Kalamata Olives, Gold Emblem Raw Natural Almonds, Celery, Pepperidge Farm Milano Slices Cookies - Peppermint, Nature Valley Protein Peanut, Almond & Dark Chocolate, Red Table Wine, Body Fortress 100% Premium Vanilla Whey Protein, dannon Light & Fit Greek Yogurt, Gold Emblem Raw Natural Almonds, Celery, 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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