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Woke at 212.2 following dinner out and a late night workout. More traditional eating pattern day today but calorie burn will not be as high. Second straight night limited to four hours of sleep so will probably not have much energy for exercise later. UPDATE: Had two beers at a happy hour and a light dinner. Not working out tonight so stopping at 1900 calories to meet my adjusted goal based on calorie burn. Not working out so recording my pre-dinner (post happy hour) weight.
12/09/15 Tanita Numbers (after happy hour, no workout tonight):
Weight - 213.4 (est. goal at 10% BF - 183.0) - 30.4 lbs. to lose
Total body fat % - 15.3 (goal is 10% BF) - +5.3%
Total body fat lbs. - 32.7 (est. goal at 10% BF - 18.3) - +14.4 lbs.
Total body water % - 60.2 (balance is 62.5%) - 2.3% dehydrated
Muscle mass lbs. - 171.9 (est. goal at 10% BF - 156.7) - +15.2 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 2353 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 19
Today's Macros (in grams, rounded) (new adjusted macros for December):
Targets: 50 fat, 150 carb, 240 prot, 50 fib, 1500 sod, 2010 cals (1925 based on burn)
Ate: 53 fat, 110 carb, 201 prot, 25 fib, 1370 sod, 1903 cals (3051 used, 1148 deficit)
Running avg: 83 fat, 149 carb, 209 prot, 2183 cals (3587 used, 1404 deficit)
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1903 kcal
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Fett: 52,71g | Eiw: 200,70g | Kohlh: 110,35g.
Frühstück: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Mittagessen: Emerald Natural Walnuts & Almonds 100 Calorie Pack, Quest Apple Pie Protein Bar, Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate, Lucerne 1% Milkfat No Salt Added Cottage Cheese. Abendessen: Bolthouse Farms Chunky Blue Cheese Yogurt Dressing, Pork Chops (Top Loin, Boneless), Lettuce Salad with Assorted Vegetables, Lagunitas Lagunitas IPA. Snacks/Sonstiges: Safeway Organic Whole Strawberries Frozen, Bluebonnet Whey Protein Isolate - French Vanilla, Fage Total 2% Greek Srained Yogurt (Fage), Vitamin D3 5000 IU, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Nature Made Fish Oil 1000 mg, Nature Made Super B-Complex. mehr...
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