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Busy day. Not checking in until 5pm. Woke at 206.4. Got treated to lunch out, so ate kale salad with chicken instead of cottage cheese and a cucumber. Nice! Ended up being a wash, calorie wise. I cobbled together several items for dinner and hit all my macros. Got lots of walking exercise today and I'm on track to hit my daily calorie deficit without a workout. Pretty beat tonight and have early meetings, so I may skip it. I'll get at least 3058 calories and probably more. Weighed in at 207.0 pre-dinner, so in a holding pattern there...
2/03/15 Tanita Numbers (pre-dinner, no workout tonight):
Weight - 207.0 (est. goal at 10% BF - 180.0) - 27.0 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - 5.2 % to lose
Total body fat lbs. - 31.6 (est. goal at 10% BF - 18.0) - 13.6 lbs. to lose
Total body water % - 61.9 (goal is 62-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 166.8 (est. goal at 10% BF - 154.0) - 12.8 lbs. extra 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. extra water
Daily calories - 4101 (RDI 2304)
Metabolic age - 22
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 70 fat, 180 carbs, 160 protein, 40 fiber, <1500 sodium, 1991 cals
Ate: 78 fat, 170 carb, 195 prot, 53 fib, 2981 sod, 1986 cals (3212 used, 1226 deficit)
Running avg: 78 fat, 132 carb, 208 prot, 2008 cals (3127 used, 1119 deficit)
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1986 kcal
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Fett: 77,50g | Eiw: 195,23g | Kohlh: 169,58g.
Frühstück: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Mittagessen: Butter, Italian Bread, Pure Protein Chewy Chocolate Chip High Protein Bar (Small), Skinless Chicken Breast, Harvest Sensations Organic Kale Salad with Dressing, Blue Diamond Whole Natural Almonds 100 Calorie Packs, Body Fortress Super Advanced Whey Isolate Chocolate. Abendessen: Kraft Natural Shredded Fat Free Cheddar Cheese, dannon Light & Fit Greek Yogurt, Meijer Organics Crunchy Peanut Butter, La Tortilla Factory Smart & Delicious Low Carb High Fiber Large Tortillas, Safeway Canola Mayo, StarKist Foods Tuna Creations Ranch, La Croix Lime Flavored Sparkling Water, Low Moisture Part-Skim Mozzarella String Cheese, Figs, Dry Roasted Edamame. Snacks/Sonstiges: Swanson Apple Cider Vinegar Capsules, Nature Made Fish Oil 1000 mg, Nature Made Magnesium Citrate, centrum silver multivitamin. mehr...
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