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Woke at 209.4, down 3.0 from yesterday. I was pleasantly surprised by this. Had a good day yesterday but it didn’t show until this morning. Ate a good steak and lamb salad for lunch after a business meeting with my team. Only drank 32 ounces today so far. On my way home from work. UPDATE: Got home at 212.2, so I gained some water back. Ate Nordic Seed Bread and cheese for dinner and then TRIED to do my podcast. I was seconds away from interviewing TV Tommy Ivo, one of the most entertaining guys in the sport (and a former Mouseketeer and 50s and 60s TV and Movie actor). But my computer locked up HARD just moments before bringing him on. I was MAD! He was gracious and we rescheduled for 7/23. Going to work from home tomorrow as the Washington Capitals won the Stanley Cup Hockey championship this year and the arena is two blocks from my work. The streets will be packed with thousands for the victory parade. I will avoid that to work in the comfort of my house! That will allow me to flush the bod with some water and coffee and OMAD.
6/11/18 Tanita Numbers (waking):
Weight - 209.4 (est. goal at 10% BF - 183.0) - 26.4 lbs. to goal
Body fat % - 15.9 (goal is 10.0) - +5.9%
Body fat lbs. - 33.2 (est. goal at 10% BF - 18.3) - +14.9 lbs.
Muscle mass lbs. - 168.0 (est. goal lean muscle mass - 156.7) - +11.3 lbs. (water)
Bone mass lbs. - 8.2 (est. goal at 10% BF - 7.8) - +.4 lbs. (water)
Macros (in grams, rounded) (updated for June 2018):
Targets: 110 fat, 40 carbs, 20 fiber, 20 net carbs, 105 protein (1570 cals)
Ate: 107 fat, 39 carbs, 20 fib, 19 net carbs, 78 prot, 1430 cals (3379 used, 1949 deficit)
Month avg: 107 fat, 60 carbs, 23.4 fib, 38.0 net carbs, 100 prot, 1713 cals (2850 used, 1137 deficit)
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1421 kcal
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Fat: 106.18g | Prot: 78.05g | Carbs: 38.27g.
Breakfast: Coffee. Lunch: Green Sweet Pepper, Carrots, Mixed Salad Greens, Cava Grill Spicy Lamb Meatballs, Beef Steak, Roti Mediterranean Grill Olives, Roti Mediterranean Grill Feta Cheese, Roti Mediterranean Grill Tomato & Cucumber, Roti Mediterranean Grill Hummus, Roti Mediterranean Grill Red Cabbage Slaw, San Pellegrino Sparkling Mineral Water. Dinner: Cascade Ice Citrus Twist, Lucerne Extra Sharp Cheddar Cheese, Lucerne Pepper Jack Cheese, President Salted Butter, Nordic Nut and Seed Bread. Snacks/Other: Cascade Ice Citrus Twist, Cascade Ice Organic Mixed Berry Sparkling Water, Vitafusion Fiber Well Sugar Free Gummies, Viva Naturals Krill Oil, Now Zinc, Hunza Gold Apricot Kernels, MK-7 Vitamin K2, Kelp, Vitamin D3 5000 IU, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Nature Made Super B-Complex, Daisy Sour Cream. more...
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