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Woke at 215.2, down 4.2 from yesterday. Still have a good ten pounds of water to drop. Targeting about 1200-1400 calories this week to catch back up to goal before Friday's 600 calorie IF day. UPDATE: Came home at 214.2 pre-dinner weight. No workout so that is the low for the day.
7/12/16 Tanita Numbers (before dinner):
Weight - 214.2 (est. goal at 10% BF - 183.0) - 31.2 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 32.5 (est. goal at 10% BF - 18.3) - +14.2 lbs.
Total body water % - 64.6 (balance is 62.5%) - 2.1% overhydrated
Muscle mass lbs. - 172.7 (est. goal at 10% BF - 156.7) - +16.0 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 9.0 (est. goal at 10% BF - 8.0) - +1.0 lbs. (water)
RDI - 2422/ Visceral fat rating - 9 (goal is 7) / Metabolic age - 22
Macros (in grams, rounded) (updated for July):
Targets: 180 fat, 40 net carb, 80 prot, 35 fib, 1500 sod, 2100 cals
Ate: 105 fat, 43 net carb, 108 prot, 25 fib, 2210 sod, 1608 cals (3024 used, 1416 deficit)
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1608 kcal
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Fat: 104.53g | Prot: 108.46g | Carbs: 67.36g.
Breakfast: Nature's Way Organic Extra Virgin Coconut Oil. Lunch: Emerald Natural Walnuts & Almonds 100 Calorie Pack, Baked or Broiled Salmon, Colavita Extra Virgin Olive Oil, Spinach. Dinner: Colavita Extra Virgin Olive Oil, Sargento Colby Jack Cheese Sticks, Spinach, Cracker Barrel Jalapeño Cheddar Cheese Sticks, Brazil Nuts, Beets. Snacks/Other: Healthworks Cacoa Nibs, Glutathione Reduced, MK-7 Vitamin K2, Kelp, Vitamin D3 1000 IU, Super Krill, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Fage Total 2% Greek Yogurt, Nature Made Calcium, Nature Made Super B-Complex. more...
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