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February 9, 2017 - Late Entry.
Woke at 215.2, up .4 from yesterday. Have a business lunch in the city today so will probably not get my walking in. But will fast until noon. UPDATE: Fasted until noon and then had a wonderful steak at the Washington DC City Club with some great colleagues. That was my last meal of the day although I had a few drinks later while I was out. Weighed in again at about 10 pm.
2/09/17 Tanita Numbers (before dinner, after 6 miles):
Weight - 213.0 (est. goal at 10% BF - 183.0) - 30.0 lbs. to lose
Total body fat % - 16.0 (goal is 10.0) - +6.0%
Total body fat lbs. - 34.2 (est. goal at 10% BF - 18.3) - +15.9 lbs.
Total body water % - 59.5 (balance is 62.5%) - 3.0% dehydrated
Muscle mass lbs. - 170.0 (est. goal at 10% BF - 156.7) - +13.3 lbs. (water)
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 lbs. (water)
RDI - 2373 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for February):
Targets: 200 fat, <60 carb, >33 fiber, <30 net carb, 120 prot, 2400 cals (600 on M-W-F)
Ate: 64 fat, 53 carb, 15 fib, 38 net carb, 75 prot, 1614 cals (3191 used, 1577 deficit)
Running avg: 102 fat, 52 carb, 91 prot, 1605 cals (3307 used, 1702 deficit)
View Diet Calendar, 10 February 2017:
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765 kcal
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Fat: 50.64g | Prot: 51.72g | Carbs: 33.50g.
Lunch: Wild Planet Wild Yellowtail Fillets, Philadelphia Garden Vegetable Cream Cheese, We Got Nuts! Raw English Walnuts Halves and Pieces, Smucker's Sugar Free Apricot Preserves. Dinner: Smucker's Sugar Free Apricot Preserves, Bolthouse Farms Chunky Blue Cheese Yogurt Dressing, Lucerne Shredded Italian Four Cheese Blend, Fresh Express Leafy Green Romaine, StarKist Foods Tuna Creations Ranch. Snacks/Other: Whole Cruciferous Food, Gallbladder Formula, Water Away, Raw Wheat Grass Juice Powder, Herbal Secrets Dandelion Root, Bronson Laboratories Vitamin C, Jarrow Glutathione Reduced, MK-7 Vitamin K2, Kelp, Vitamin D3 1000 IU, Turmeric Capsules, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg, Centrum Silver - Men 50+, Nature Made Calcium, Nature Made Super B-Complex. more...
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