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Woke at 216.6, up 1.8 from yesterday. Not crazy about this but not freaking out. Weighed again after 17 hours of fasting (and considerable flushing out of water and waste) and got to 214.6. Targeting 2190 calories today. Going to enjoy the Labor Day weekend and push my 600 calorie IF day to Tuesday. UPDATE: Ate the same thing as last night, as we took one of those great seafood samplers to go. Chill rest day with our kids. Nailed calorie goal and close enough to macros. Happy Labor Day!
9/04/16 Tanita Numbers (after 17 hours fast, no workout):
Weight - 214.6 (est. goal at 10% BF - 183.0) - 31.6 lbs. to lose
Total body fat % - 15.0 (goal is 10% BF) - +5.0%
Total body fat lbs. - 32.2 (est. goal at 10% BF - 18.3) - +13.9 lbs.
Total body water % - 58.5 (balance is 62.5%) - 4.0% dehydrated
Muscle mass lbs. - 173.6 (est. goal at 10% BF - 156.7) - +16.9 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 lbs. (water)
RDI - 2353 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for September):
Targets: 190 fat, 40 net carb, 80 prot, 30 fib, 1500 sod, 2190 cals
Ate: 164 fat, 53 net carb, 119 prot, 22 fib, 3355 sod, 2190 cals (2466 used, 276 deficit)
Running avg: 134 fat, 63 carb, 91 prot, 1792 cals (2762 used, 970 deficit)
View Diet Calendar, 04 September 2016:
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2190 kcal
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Fat: 164.01g | Prot: 118.58g | Carbs: 75.01g.
Lunch: Planters Deluxe Mixed Nuts, Bertolli Extra Virgin Olive Oil, Kale, Blueberries, Paleo Cranberry Bread. Dinner: Trader Joe's Greek Kalamata Olives, Mt. Olive Pepperoncini, Mixed Salad Greens, Newman's Own Balsamic Vinaigrette Dressing, Baked or Broiled Scallops, Shrimp, Crab Cake, Tomatoes, Feta Cheese, Cucumber (with Peel), Beef Tip Round (Trimmed to 0" Fat). Snacks/Other: Ghirardelli Midnight Reverie Chocolate 86% Cacao, Bob's Red Mill Chia Seed, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Bluebonnet Whey Protein Isolate - French Vanilla, Hershey's Natural Unsweetened Cocoa, 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, Paleo Pie Crust. more...
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