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Woke at 216.2, down 2.0 pounds from yesterday at this time. Will target 1915 calories today. UPDATE: Ate about 1200 calories during the work day and came home at 216.4. Went over on calories later as I ate a nice whipped cottage cheese concoction with peanut butter and a teaspoon of raw honey after a sandwich for dinner. Had to bring work home for a meeting tomorrow, so will not get to work out.
10/26/15 Tanita Numbers (before dinner, no workout tonight):
Weight - 216.4 (est. goal at 10% BF - 183.0) - 33.4 lbs. to lose
Total body fat % - 15.5 (goal is 10% BF) - +5.5%
Total body fat lbs. - 33.4 (est. goal at 10% BF - 18.3) - +15.1 lbs.
Total body water % - 59.6 (balance is 62.5%) - 2.9% dehydrated
Muscle mass lbs. - 174.2 (est. goal at 10% BF - 156.7) - +17.5 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 2377 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 19
Today's Macros (in grams, rounded):
Targets: 75 fat, 120 carbs, 195 protein, 40 fiber, 1500 sodium, 1935 calories
Ate: 85 fat, 150 carb, 222 prot, 39 fib, 1539 sod, 2098 cals (2534 used, 436 deficit)
Running avg: 111 fat, 176 carb, 177 prot, 2448 cals (3275 used, 827 deficit)
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2098 kcal
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Fett: 85,48g | Eiw: 222,21g | Kohlh: 150,38g.
Frühstück: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Mittagessen: Quest Double Chocolate Chunk, Plums, Emerald Natural Walnuts & Almonds 100 Calorie Pack, Hershey's Natural Unsweetened Cocoa, Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate, Bob's Red Mill Chia Seed, Organic Black Cumin Seeds, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Now Real Food Golden Flax Seeds, Healthworks Cacoa Nibs. Abendessen: Hellmann's Cholesterol Free Canola Mayonnaise, Sargento Cheddar Cheese, Oscar Mayer Deli Fresh Combos Ham and Turkey, Arnold 100% Whole Wheat Flax & Fiber Sandwich Thins. Snacks/Sonstiges: Trader Joe's Organic Raw Honey, Jif Natural Crunchy Peanut Butter, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Body Fortress Super Advanced Whey Protein, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg. mehr...
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