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Ate another 600 calories at work (two protein bars and two bags of almonds) at my third conference in three days. Plus, walked to and from it, so I logged a good 4.5 miles by the time I got home BUT... was steady at 206.8! Did not lose a gram! I was going to get on the treadmill before dinner but said 'screw it,' that's good enough for now! I'll hit the blue line tomorrow... I ate dinner and kept it at 1237 calories for the day to ensure I do no worse than averaging an 800 calorie deficit per day in October. Hit my monthly calorie goal. Will post the November plans tomorrow.
Here are the 10/31/14 Tanita numbers (pre-dinner, pre-workout):
Weight - 206.8
Goal Weight (10% BF) - 193.8 (at least 3.8 pounds of extra water)
Total body fat % - 15.7
Total body fat lbs. - 32.4
Total body water % - 61.0
Visceral fat rating - 9
Muscle mass lbs. - 165.8
Physique rating - 6
Bone mass lbs. - 8.6
Daily calories: 4075 (RDI 2289)
Metabolic age - 23
Update at midnight. I did a full weights workout tonight. Tired and sore. Happy November!
If It Fits Your Macros numbers (macro numbers in grams, rounded):
Daily targets: 65 fat, 65 carbs, 190 protein, 38-48 fiber, <2300 sodium, 1605 cals (1605 on weekdays; 1900 per day after adding in the weekends)
Today ate: 64 fat, 55 carbs, 115 protein, 13 fiber, 1188 sodium, 1237 cals (2675 used, 1438 deficit)
Running avg: 75 fat, 155 carbs, 133 protein, 1891 cals (2699 used, 808 deficit)
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93,8 kg
Bisher verloren: 53,6 kg.
Still to go: 0,8 kg.
Diät befolgt: 100%.
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1237 kcal
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Fett: 63,54g | Eiw: 114,51g | Kohlh: 54,62g.
Mittagessen: Pure Protein Chewy Chocolate Chip High Protein Bar (Small), Pure Protein Chocolate Deluxe High Protein Bar (Small), Blue Diamond Whole Natural Almonds 100 Calorie Packs. Abendessen: Bell Plantation PB2 Chocolate Powdered Peanut Butter, Body Fortress Super Advanced Whey Isolate - Vanilla Creme, Celsius Wild Berry Soda, Sargento Mild Cheddar Shredded Cheese, Green Peppers, Pace Pico De Gallo, Egg. Snacks/Sonstiges: Nature Made Fish Oil 1000 mg, Now Magnesium Citrate, One A Day Men's Health Formula Multivitamin Supplement. mehr...
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Verlust von 2,5 kg pro Woche
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