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Late Entry - 12/13/17
Woke at 218.2, up 4.2 from yesterday after having three square meals including a late Italian dinner out with my son after he picked me up at the train. This is a week of partying with food prepared outside the house, so I know I'm going to gain some water weight! UPDATE: Took my division out for lunch at a great place called Farmers and Distillers. We had a fun time. Then I had a happy hour after work to celebrate the holidays with all of our office (four divisions). Took it easy there and got home at 217.0 with a lot of exercise tossed in from walking to and fro. Was able to keep it keto!
12/13/17 Tanita Numbers (after dinner, after 4.0 miles):
Weight - 217.0 (est. goal at 10% - 183.0) - 34.0 lbs. to lose
Total body fat % - 15.5 (goal is 10.0) - +5.5%
Total body fat lbs. - 33.6 (est. goal at 10% BF - 18.3) - +15.3 lbs.
Total body water % - 59.0 (balance is 62.5%) - 3.5% dehydrated
Muscle mass lbs. - 174.4 (est. goal at 10% BF - 156.7) - +17.7 lbs. (water)
Bone mass lbs. - 9.0 (est. goal at 10% BF - 8.0) - +1.0 (water)
RDI - 2442 / Visceral fat rating - 11 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated on 12/06/17):
Targets: 40 carbs, 20 fiber, 20 net carbs, 110 protein, plus fat cals to equal 1000 less than burned)
Ate: 113 fat, 32 carbs, 15 fib, 17 net carbs, 88 prot, 1843 cals (3979 used, 2136 deficit)
Month avg: 113 fat, 36 carbs, 13.5 fib, 22.1 net carbs, 122 prot, 1803 cals (2933 used, 1130 deficit)
View Diet Calendar, 16 December 2017:
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1836 kcal
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Fat: 109.02g | Prot: 111.95g | Carbs: 59.30g.
Lunch: Water, Wild Planet Wild Sardines in Extra Virgin Olive Oil, Healthworks Cacao Nibs, Get Chia Premium Chia Seeds, Renew Life Skinny Gut Acacia Fiber, Dr. Berg Raw Wheat Grass Juice Powder, Triquetra Health Organic Spirulina, Now Foods Organic Chlorella Powder, Hershey's Natural Unsweetened Cocoa, Spectrum Organic Ground Flaxseed, Terrasoul Amla Powder, Silk Coconutmilk Unsweetened, Water, Coffee. Dinner: Red Table Wine, Lucerne Pepper Jack Cheese, Chicken Breast, Chicken Thigh, Kerrygold Naturally Softer Pure Irish Butter, Nordic Nut and Seed Bread. Snacks/Other: Now Zinc, Smoky Mountain Naturals DIM with Bioperine, Hunza Gold Apricot Kernels, Jarrow Glutathione Reduced, MK-7 Vitamin K2, Kelp, Vitamin D3 5000 IU, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Nature Made Fish Oil 1200Mg, Nature Made Super B-Complex, Daisy Sour Cream. more...
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