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Woke at 206.4, down .6 from yesterday. Feel better already after tossing out the (secretly) sugar loaded dry roasted peanuts last night. Busy day at work and only ate nuts and some canned salmon and tuna. Lots of walking. Happy hour tonight, but will take it easy there. A 600 calorie 5:2 fasting day tomorrow. UPDATE: Enjoyed the happy hour, which was a karaoke party. Lots of fun. Ate some chicken strips there. Came home at 205.8. No workout, but I did so much walking and dancing around after work that I burned more than 4200 calories! Who needs a treadmill? Ate some nuts and other snack items when I got home. But nothing too bad. Went over on calories by 200 but tomorrow is a fast day.
6/09/16 Tanita Numbers (after happy hour, no workout):
Weight - 205.8 (est. goal at 10% BF - 183.0) - 22.8 lbs. to lose
Total body fat % - 14.8 (goal is 10% BF) - +4.8%
Total body fat lbs. - 30.5 (est. goal at 10% BF - 18.3) - +12.2 lbs.
Total body water % - 62.8 (balance is 62.5%) - .3% overhydrated
Muscle mass lbs. - 166.7 (est. goal at 10% BF - 156.7) - +10.0 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 lbs. (water)
RDI - 2301 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 21
Macros (in grams, rounded) (updated for June):
Targets: 165 fat, 50 net carb, 100 prot, 35 fib, 1500 sod, 2085 cals
Ate: 167 fat, 44 net carb, 122 prot, 21 fib, 2533 sod, 2255 cals (4232 used, 1977 deficit)
Running avg: 122 fat, 71 carb, 97 prot, 1773 cals (3375 used, 1602 deficit)
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2255 kcal
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Fat: 167.14g | Prot: 121.75g | Carbs: 65.16g.
Breakfast: Nature's Way Organic Extra Virgin Coconut Oil. Lunch: Wild Planet Wild Albacore Tuna (No Salt Added), Wild Planet Wild Alaskan Pink Salmon, Emerald Cashew Halves & Pieces 100 Calorie Pack, Emerald Cocoa Roast Almonds 100 Calorie Pack, Delish Dry Roasted Macadamia Nuts. Dinner: Publix Fried Chicken Tenders. Snacks/Other: Pistachio Nuts, Smucker's Sugar Free Strawberry Jam, Smucker's Sugar Free Seedless Blackberry Jam, Oscar Mayer Deli Fresh Chipotle Seasoned Chicken Breast, Hershey's Natural Unsweetened Cocoa, Sour Cream, Glutathione Reduced, MK-7 Vitamin K2, C-1000, Kelp, Vitamin D3 5000 IU, Super Krill, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Nature Made Calcium, Nature Made Super B-Complex. more...
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