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First day of the month. Will attempt to eat 1000 calories less than I burn every day (1700 on average). Will hit that today. Had perfect carbs and fat macros going but I forgot to log my awesome Papa Steve's protein bar, which was high in carbs. Oh well, the thought was there. Huge sodium, mostly from eating remaining Thanksgiving turkey. Down a few pounds from this morning but not where I was at this time yesterday. No workout on Monday nights, but I walked around the block every hour at work, so hit all my Fitbit goals except for steps (and I nearly hit that). Will strive to hit 7 hours of sleep per night. Set a Fitbit alarm to remind me at 11pm every night. Good start, overall.
Here are the 12/01/14 Tanita Numbers (pre-dinner [500 calories at work], no workout on Mondays):
Weight - 217.4 (goal at 10% BF - 180.0) - 37.4 over
Total body fat % - 15.4 (goal is 10% BF) - 5.4 over
Total body fat lbs. - 33.2 (goal at 10% BF - 18.0) - 15.2 over
Total body water % - 62.4 (goal is 50-65)
Visceral fat rating - 9 (goal is 7) - 2 over
Muscle mass lbs. - 175.2 (goal at 10% BF - 154.0) - 21.2 lbs. extra water
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 9.0 (goal at 10% BF - 8.0) - 1.0 lb. extra water
Daily calories: 4328 (RDI 2431)
Metabolic age - 20
If It Fits Your Macros numbers (macro numbers in grams, rounded):
Daily targets: 70 fat, 68 carbs, 200 protein, 40 fiber, <1500 sodium, 1702 cals
Today ate: 89 fat, 106 carbs, 151 protein, 45 fiber, 3951 sodium, 1728 cals (2846 used, 1118 deficit)
Running avg: 89 fat, 106 carbs, 151 protein, 1728 cals (2846 used, 1118 deficit)
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1728 kcal
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Vet: 88,57g | Eiwit: 151,07g | Kolhy: 105,79g.
Ontbijt: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Organic Black Cumin Seeds, Blue Diamond Oven Roasted Almonds 100 Calorie Pack, Monster Beverage Zero Ultra, dannon Light & Fit Greek Yogurt, Now Real Food Golden Flax Seeds, Bob's Red Mill Chia Seed, Quaker 100% Whole Grain Oatmeal. Diner: Baby Carrots, Turkey Dark Meat, Cream Cheese, Celery, Hellmann's Cholesterol Free Canola Mayonnaise, sageway SFWY BREAD & BUTTER CHIPS, Vlasic Zesty Dill Pickle Spears, La Tortilla Factory Smart & Delicious Low Carb High Fiber Large Tortillas, Turkey Breast Meat . Snacks/Andere: Body Fortress Super Advanced Whey Isolate Chocolate, Papa Steve's Dark Chocolate Cherry Raw/Vegan Protein Bar, Frigo Natural String Cheese Part Skim, Swanson Apple Cider Vinegar Capsules, Nature Made Fish Oil 1000 mg, Nature Made Magnesium Citrate, One A Day Men's Health Formula Multivitamin Supplement. meer...
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