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Woke at 212.0, down 2.2 from yesterday. Successful first day of March. Targeting 1655 calories again today. I looked at IIFYM last night and it recommended almost the exact macros I selected for 1655 calories: 169 protein, 84 fat, and 55 carbs. Will definitely target this zone. Well, eventually. Morning all hands meeting featured a retirement and a piece of yellow cake. Since I did not have my coffee yet, I went without the Coconut oil to earn back half the calories. UPDATE: Got home after a long day at about 8 pm. Weighed in at 211.4, a great number considering no workout and the body fat went down two points, too. And there will be no workout tonight! I slept 3 hours last night and after a day of back to back meetings, I. am. wiped. out. Ate 1674 calories, a few too many but it was steamed broccoli. But... I GOT MY SURGE replacement! I'm charging it up right now.
3/02/16 Tanita Numbers (before dinner, no workout):
Weight - 211.4 (est. goal at 10% BF - 183.0) - 28.4 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 32.2 (est. goal at 10% BF - 18.3) - +13.9 lbs.
Total body water % - 59.9 (balance is 62.5%) - 2.6% dehydrated
Muscle mass lbs. - 170.6 (est. goal at 10% BF - 156.7) - +13.9 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 - 2324 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded) (updated for March):
Targets: 75 fat, 80 net carb, 165 prot, 40 fib, 1500 sod, 1655 cals
Ate: 57 fat, 88 net carb, 200 prot, 23 fib, 1750 sod, 1673 cals (2558 used, 855 deficit)
Running avg: 60 fat, 100 carb, 205 prot, 1663 cals (2785 used, 1122 deficit)
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1673 kcal
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Fett: 57,31g | Eiw: 199,71g | Kohlh: 111,37g.
Frühstück: Yellow Cake (with Vanilla Frosting). Mittagessen: Lucerne 1% Milkfat No Salt Added Cottage Cheese, Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate, Quest Cinnamon Roll Protein Bar. Abendessen: Broccoli, Beef Chuck (Blade Roast, Trimmed to 1/4" Fat), Chicken Breast (Skin Not Eaten), Tomato Sauce. Snacks/Sonstiges: Roasted Cashew Nuts, 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 Calcium, Nature Made Super B-Complex. mehr...
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2558 kcal
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Bewegung:
Gehen (Mäßig) - 5 Km/h - 46 Minuten, Schlafen - 3 Stunden und 9 Minuten, Ruhen - 20 Stunden und 5 Minuten. mehr...
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