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Woke at 195.6 after a nice, large end of day dinner. Down 1.4 pounds from this time yesterday (when I later set an all-time low of 192.0). Targeting about 1000 calories again today and tomorrow, then a nice vacation day on 4/30. UPDATE: Worked until 3am finishing reports before vacation and I am dead tired. So, no workout tonight and just going to pack and get some sleep. Weighed 196.0 after eating 580 calories and walking three miles at work, so could have hit 192 (something) after working out but let’s call yesterday’s weigh in a win and go from there! Will vacation through 5/10, but I'll try not to repeat my first week of April indulgence! I’ll check in from the road!
4/28/15 Tanita Numbers (pre-dinner, no workout tonight):
Weight - 196.0 (est. goal at 10% BF - 182.9) - 13.1 lbs. to lose
Total body fat % - 14.4 (goal is 10% BF) - +4.4%
Total body fat lbs. - 28.3 (est. goal at 10% BF - 18.3) - +10.0 lbs.
Total body water % - 62.1 (balance is 62.5%) - .4% dehydrated
Muscle mass lbs. - 159.5 (est. goal at 10% BF - 156.5) - +.3.0 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.2 (est. goal at 10% BF - 8.0) - +.2 (water)
RDI 2184 / Visceral fat rating - 8 (goal is 7) / Metabolic age - 21
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 68 fat, 68 carbs, 154 protein, 39 fiber, <1500 sodium, 1500 cals
Ate 49 fat, 68 carb, 111 prot, 29 fib, 1710 sod, 1098 cals (2499 used, 1401 deficit)
Running avg: 87 fat, 168 carb, 145 prot, 2009 cals (3110 used, 1101 deficit)
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1098 kcal
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Fett: 49,41g | Eiw: 111,32g | Kohlh: 68,46g.
Frühstück: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Mittagessen: Blue Diamond Whole Natural Almonds 100 Calorie Packs, Frigo Cheese Heads Sticks Pepper Jack, dannon Light & Fit Greek Yogurt, Monster Beverage Zero Ultra, Quest Banana Nut Muffin Natural Protein Bar. Abendessen: Lemon, Chicken Breast (Skin Not Eaten), Green String Beans, Pork Chops (Top Loin, Boneless), Annie's Naturals Organic BBQ Sweet & Spicy Sauce. Snacks/Sonstiges: Healthworks Cacoa Nibs, Magnesium Citrate, Nature Made Fish Oil 1000 mg, centrum silver multivitamin. mehr...
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