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Woke at 212.0, down .6 from yesterday after a nice sleep in. Targeting 2100 calories today. UPDATE: Fasted until 3 pm. Got a 209.4 weigh in. Time to eat! UPDATE: Had a great lunch and dinner (and tried out the new FatSecret feature to photograph them). Made a paleo chocolate cream pie for dessert that came out OK. Finished under calorie goal and OK on macros. Tomorrow is 5:2 IF and 600 calories.
8/28/16 Tanita Numbers (after 19 hour fast, no workout):
Weight - 209.4 (est. goal at 10% BF - 183.0) - 26.4 lbs. to lose
Total body fat % - 15.4 (goal is 10% BF) - +5.4%
Total body fat lbs. - 32.2 (est. goal at 10% BF - 18.3) - +13.9 lbs.
Total body water % - 59.3 (balance is 62.5%) - 3.2% dehydrated
Muscle mass lbs. - 168.6 (est. goal at 10% BF - 156.7) - +11.9 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 - 2333 / 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: 140 fat, 51 net carb, 118 prot, 23 fib, 1841 sod, 2084 cals (2617 used, 533 deficit)
Running avg: 114 fat, 73 carb, 97 prot, 1670 cals (2772 used, 1102 deficit)
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2084 kcal
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Fat: 140.10g | Prot: 117.83g | Carbs: 74.01g.
Lunch: Paleo Bread with Almond Meal, Butter, dannon Light & Fit Greek Yogurt, Organic Black Cumin Seeds, Bob's Red Mill Chia Seed, Jalapeno Peppers, Planters Deluxe Mixed Nuts, Bertolli Extra Virgin Olive Oil, Yellow Sweet Peppers, Kale. Dinner: Primal Kitchen Greek Vinaigrette, Baked or Broiled Salmon, Tomatoes, Great Value Romaine Lettuce. Snacks/Other: Bacardi Superior Rum, Ghirardelli Midnight Reverie Chocolate 86% Cacao, Bluebonnet Whey Protein Isolate - French Vanilla, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Bob's Red Mill Chia Seed, Hershey's Natural Unsweetened Cocoa, Paleo Pie Crust, Nature's Joy Cajun Hotter Sauce Flavored Pistachios, Brazil Nuts, Pure Krill Oil with Astaxanthin, Jarrow Glutathione Reduced, MK-7 Vitamin K2, C-1000, Kelp, Vitamin D3 1000 IU, 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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