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Woke at 221.2, up .8 from yesterday. More flushing water and coffee today and will fast until dinner at 2 pm. Should be able to lose some more water today. UPDATE: Ate a late lunch/early dinner at 2 pm. Weighed 219.6 before that. Thinking about a walk but it's 91 degrees out and that has me catching up on a few work and Internet items that got ignored during week one of vacation. UPDATE: Weighed in again before dinner and was gratified to get down to 215.6. Dropping all the extra stored water and its just a matter of time...
7/02/18 Tanita Numbers (after .7 miles, before dinner):
Weight - 215.6 (est. goal at 10% BF - 183.0) - 32.6 lbs. to goal
Body fat % - 15.4 (goal is 10.0) - +5.4%
Body fat lbs. - 33.3 (est. goal at 10% BF - 18.3) - +15.0 lbs.
Muscle mass lbs. - 173.5 (est. goal lean muscle mass - 156.7) - +16.8 lbs. (water)
Bone mass lbs. - 8.8 (est. goal at 10% BF - 7.8) - +1.0 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: 110 fat, 69 carbs, 18 fib, 51 net carbs, 101 prot, 1674 cals (2267 used, 593 deficit)
Avg: 124 fat, 57 carbs, 17.5 fib, 39.7 net carbs, 95 prot, 1723 cals (2728 used, 1005 deficit)
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1674 kcal
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Fat: 109.86g | Prot: 100.93g | Carbs: 69.22g.
Breakfast: La Croix Lemon Flavored Sparkling Water, Coffee. Lunch: Parmesan Cheese (Grated), Fresca Citrus Flavored Soda, Vinaigrette Dressing, Lettuce Salad with Assorted Vegetables, Cooked Summer Squash (from Fresh), Chicken Breast, Sweet Cherries , A&W Diet Root Beer. Dinner: Radish, Red Sweet Pepper, Pepperoni, Hellmann's Real Mayonnaise, Jason's Deli Leafy Lettuce, Deli Turkey or Chicken Breast Meat, Roast Beef, Great Value Pepper Jack Cheese Slice, Great Value Sliced Sharp Cheddar Cheese, Apples, Lance Hot & Spicy Peanuts, Orchard Fresh Hickory Smoked Almonds, Dried Sunflower Seed Kernels, A&W Diet Root Beer (Can), Fresca Citrus Flavored Soda. Snacks/Other: 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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