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Woke at 219.8 after two sodium laden days. Started to move a lot of water at work today. Came home at 218.8, showing some of the water loss. Ate dinner and did a late workout (about 10:50 pm to 12:05 am. Got a 214.8 weigh in afterward. Up two pounds from a few days ago, but just getting started on this month’s plan.
10/02/15 Tanita Numbers (post dinner and workout):
Weight - 214.8 (est. goal at 10% BF - 183.0) - 31.8 lbs. to lose
Total body fat % - 15.5 (goal is 10% BF) - +5.5%
Total body fat lbs. - 33.2 (est. goal at 10% BF - 18.3) - +14.9 lbs.
Total body water % - 60.7 (balance is 62.5%) - 1.8% dehydrated
Muscle mass lbs. - 172.8 (est. goal at 10% BF - 156.7) - +16.1 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 2393 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded):
Targets: 130 fat, 100 carbs, 200 protein, 39-49 fiber, <1500 sodium, 2370 cals
Ate: 73 fat, 196 carb, 193 prot, 42 fib, 2330 sod, 2539 cals (3632 used, 1093 deficit)
Running avg: 104 fat, 190 carb, 153 prot, 2382 cals (3118 used, 736 deficit)
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97.4 kg
Lost so far: 50.0 kg.
Still to go: 4.4 kg.
Diet followed: Reasonably Well.
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View Diet Calendar, 02 October 2015:
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2539 kcal
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Fat: 72.93g | Prot: 193.28g | Carbs: 195.61g.
Breakfast: Egg, Cream (Half & Half). Lunch: Monster Beverage Zero Ultra, Lagunitas Lagunitas IPA, Lettuce Salad with Assorted Vegetables, Cooked Asparagus (Fat Added in Cooking), Beef Steak, atkins Atkins Advantage Cookies n' Creme Bar, Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate, Lucerne 1% Milkfat No Salt Added Cottage Cheese. Dinner: Chicken Vegetable Soup (Low Sodium), Chicken Vegetable Soup (Low Sodium). Snacks/Other: Ghirardelli Midnight Reverie Chocolate 86% Cacao, White Table Wine, Vitafusion Fiber Well Gummies, Fireball Cinnamon Whiskey, Healthworks Cacoa Nibs, dannon Light & Fit Greek Yogurt, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Swanson Celery Seed, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg. more...
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Gaining 1.6 kg a Week
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