Diario de Draglist, 13 jul. 15

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Woke at 213.0, ended at 213.2. Denise’s birthday so had a quarter piece of cake with her after my radio show. Otherwise, cut the calories low today because I did not work out after sleeping less than an hour last night. Water weight is sticking around despite my eating right on target. Hoping that a good night’s sleep tonight will help rid me of it.

7/13/15 Tanita Numbers (before dinner, no workout, one hour sleep last night):
Weight - 213.2 (est. goal at 10% BF - 182.9) - 30.3 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 32.4 (est. goal at 10% BF - 18.3) - +14.1 lbs.
Total body water % - 61.3 (balance is 62.5%) - 1.2% dehydrated
Muscle mass lbs. - 172.0 (est. goal at 10% BF - 156.5) - +15.5 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 2365 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 20

Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 67 fat, 187 carbs, 154 protein, 48 fiber, <1500 sodium, 1967 cals
Ate: 65 fat, 97 carb, 153 prot, 32 fib, 1030 sod, 1469 cals (2555 used, 1086 deficit)
Running avg: 71 fat, 147 carb, 168 prot, 1882 cals (3223 used, 1341 deficit)

96,6 kg Disminuído hasta ahora: 50,8 kg. Aún para ir: 3,6 kg. Dieta seguida: 100%.

Ver Calendario de Dieta, 13 julio 2015:

1469 kcal

Grasa: 64,69g | Prot: 152,93g | Carbh: 96,64g. Desayuno: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Almuerzo: Quest Peanut Butter & Jelly Protein Bar, Blue Diamond Whole Natural Almonds 100 Calorie Packs, Body Fortress Super Advance Whey Protein - Chocolate Peanut Butter (42g), Quaker 100% Whole Grain Oatmeal, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Bob's Red Mill Chia Seed, Now Real Food Golden Flax Seeds. Cena: Plums, Pork Chops (Top Loin, Boneless), Dr. Pepper Diet Dr. Pepper (Bottle), Trader Joe's Organic Raw Honey, Lettuce Salad with Assorted Vegetables, Kirkland Signature Balsamic Vinegar of Modena. Pasa Bocas / Otros: Lemon Cake, Swanson Pygeum, Celery Seed, Islands Miracle Ultra-30 Probiotics, Nature's Way Cayenne & Garlic Capsules, Magnesium Citrate, Nature Made Fish Oil 1000 mg, centrum silver multivitamin. más...