Draglist's Notizen, 11 Feb 16

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Woke at 212.4, up .2 from yesterday but steady. Targeting 1820 calories today. UPDATE: Was at an all-day meeting, so not much moving around. I ran out for lunch and grabbed a Korean Bowl with meat, kimchi, veggies, and a little rice. It was great. Came home at 212.8. Got home near 8 pm and only four hours sleep the two previous nights, so I’m not working out tonight. Would have been close to another new post-holiday low. Ate lots of protein and nailed my calorie goal exactly. But then I said screw it and ate a Greek Yogurt with my vitamin pills. So exactly 80 calories over. Will adjust tomorrow.

2/11/16 Tanita Numbers (before dinner, no workout):
Weight - 212.8 (est. goal at 10% BF - 183.0) - 29.8 lbs. to lose
Total body fat % - 15.5 (goal is 10% BF) - +5.5%
Total body fat lbs. - 32.9 (est. goal at 10% BF - 18.3) - +14.6 lbs.
Total body water % - 57.3 (balance is 62.5%) - 5.2% dehydrated
Muscle mass lbs. - 171.3 (est. goal at 10% BF - 156.7) - +14.6 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 - 2291 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20

Today's Macros (in grams, rounded) (updated for February):
Targets: 60 fat, 80 net carb, 240 prot, 40 fib, 1500 sod, 1825 cals
Ate: 67 fat, 75 net carb, 222 prot, 39 fib, 3721 sod, 1901 cals (2588 used, 687 deficit)
Running avg: 77 fat, 105 carb, 187 prot, 1832 cals (3091 used, 1259 deficit)

Diätkalender ansehen, 11 Februar 2016:

1901 kcal

Fett: 66,65g | Eiw: 221,96g | Kohlh: 114,36g. Frühstück: Whole Milk. Mittagessen: Cosi Korean BBQ Pork Bowl. Abendessen: Chicken Breast (Skin Not Eaten), Land O'Lakes Spreadable Butter with Canola Oil, La Tortilla Factory High Fiber Law Carb Whole Wheat Tortilla, Jif Natural Crunchy Peanut Butter, Chicken Breast (Skin Not Eaten). Snacks/Sonstiges: Dannon Light & Fit Greek Yogurt - Cherry, Vitafusion Fiber Well Gummies, Corn Nuts Corn 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 Super B-Complex. mehr...