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Woke at 211.6, down 3.0 from yesterday. Targeting 2096 calories today. UPDATE: Absolutely FAMISHED when I got home at 7 pm, so I knew I lost a bit more weight. This not snacking to avoid insulin spikes seems to be working, at least according to my appetite! Hit some ketosis today, too. Got a 211.0 pre-dinner weigh in. No workout tonight. Ate on calorie goal. Macros OK, too.
8/23/16 Tanita Numbers (before dinner, no workout):
Weight - 211.0 (est. goal at 10% BF - 183.0) - 28.0 lbs. to lose
Total body fat % - 15.3 (goal is 10% BF) - +5.3%
Total body fat lbs. - 32.2 (est. goal at 10% BF - 18.3) - +13.9 lbs.
Total body water % - 60.1 (balance is 62.5%) - 2.4% dehydrated
Muscle mass lbs. - 170.2 (est. goal at 10% BF - 156.7) - +13.5 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 lbs. (water)
RDI - 2321 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for August):
Targets: 180 fat, 40 net carb, 80 prot, 30 fib, 1500 sod, 2100 cals
Ate: 133 fat, 62 net carb, 138 prot, 53 fib, 1529 sod, 2113 cals (2891 used, 778 deficit)
Running avg: 112 fat, 74 carb, 97 prot, 1644 cals (2752 used, 1108 deficit)
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2113 kcal
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Fat: 132.97g | Prot: 138.17g | Carbs: 115.25g.
Lunch: Emerald Natural Almonds 100 Calorie Pack, Emerald Natural Walnuts & Almonds 100 Calorie Pack, Emerald Cocoa Roast Almonds 100 Calorie Pack, Julian Bakery Primal Protein Bar – Blueberry Cheesecake, Cracker Barrel Extra Sharp Cheddar Cheese Sticks, Green String Beans, Pork Chops (Top Loin, Boneless). Dinner: Philadelphia Original Cream Cheese, Paleo Bread with Cinnamon and Chia, Paleo Bread with Protein Powder, Butter, Planters Lightly Salted Mixed Nuts, Bolthouse Farms Raspberry Merlot Vinaigrette Dressing, Cucumber (with Peel), Tomatoes, Chicken Breast (Skin Not Eaten). Snacks/Other: Healthworks Cacoa Nibs, Ghirardelli Intense Dark Midnight Reverie 86% Cacao (1), Jarrow Glutathione Reduced, MK-7 Vitamin K2, C-1000, 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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