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Woke at 213.6, down 2.6 from yesterday. Targeting 2100 calories today. UPDATE: Came home at 212.6. Ate right on calorie goal. Pretty beat so not doing a workout tonight. Hit calorie goal but ate a lot of protein with salmon both for lunch and dinner!
8/10/16 Tanita Numbers (before dinner, no workout):
Weight - 212.6 (est. goal at 10% BF - 183.0) - 29.6 lbs. to lose
Total body fat % - 15.1 (goal is 10% BF) - +5.1%
Total body fat lbs. - 32.2 (est. goal at 10% BF - 18.3) - +13.9 lbs.
Total body water % - 61.9 (balance is 62.5%) - .6% dehydrated
Muscle mass lbs. - 171.6 (est. goal at 10% BF - 156.7) - +14.9 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 lbs. (water)
RDI - 2369 / Visceral fat rating - 9 (goal is 8) / Metabolic age - 21
Macros (in grams, rounded) (updated for August):
Targets: 180 fat, 40 net carb, 80 prot, 30 fib, 1500 sod, 2100 cals
Ate: 143 fat, 38 net carb, 154 prot, 38 fib, 2531 sod, 2098 cals (2940 used, 842 deficit)
Running avg: 115 fat, 76 carb, 96 prot, 1650 cals (2805 used, 1155 deficit)
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2098 kcal
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Fett: 143,43g | Eiw: 153,98g | Kohlh: 76,04g.
Frühstück: Nature's Way Organic Extra Virgin Coconut Oil. Mittagessen: Julian Bakery Primal Protein Bar - Chocolate Cake, Colavita Extra Virgin Olive Oil, Emerald Natural Almonds 100 Calorie Pack, Wild Planet Wild Alaskan Sockeye Salmon, Fresh Express Sweet & Crunchy. Abendessen: Blueberries, Julian Bakery Paleo Wrap, Smucker's Sugar Free Seedless Blackberry Jam, Smucker's Natural Chunky Peanut Butter, Bolthouse Farms Chunky Blue Cheese Yogurt Dressing, Baked or Broiled Salmon, Lettuce Salad with Assorted Vegetables, Brazil Nuts, Justin's Nut Butter Natural Almond Butter - Classic, Kraft Big Slice Pepper Jack Cheese. Snacks/Sonstiges: Jarrow Glutathione Reduced, MK-7 Vitamin K2, C-1000, Kelp, Vitamin D3 1000 IU, Super Krill, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Fage Total 2% Greek Yogurt, Nature Made Calcium, Nature Made Super B-Complex. mehr...
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