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Woke at 216.8, down 3.8 from yesterday. Targeting 2190 calories today. Also going to begin tracking all carbs (not just net) with a goal of 40 per day. Will try to eat no more than 20 per meal (two meals). UPDATE: Came home at 216.2 before dinner. Did not work out but got in 3 miles and 5K steps at work. Ate on calorie goal and OK on macros.
9/20/16 Tanita Numbers (before dinner, no workout):
Weight - 216.2 (est. goal at 10% BF - 183.0) - 33.2 lbs. to lose
Total body fat % - 14.9 (goal is 10% BF) - +4.9%
Total body fat lbs. - 32.2 (est. goal at 10% BF - 18.3) - +13.9 lbs.
Total body water % - 62.8 (balance is 62.5%) - .3% overhydrated
Muscle mass lbs. - 175.0 (est. goal at 10% BF - 156.7) - +18.3 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 - 2424 / Visceral fat rating - 9 (goal is 8) / Metabolic age - 21
Macros (in grams, rounded) (updated for September):
Targets: 190 fat, 40 carb, 80 prot, 30 fib, 1500 sod, 2190 cals
Ate: 171 fat, 73 carb, 117 prot, 37 fib, 2978 sod, 2193 cals (2844 used, 651 deficit)
Running avg: 114 fat, 72 carb, 91 prot, 1713 cals (2827 used, 1114 deficit)
View Diet Calendar, 20 September 2016:
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2193 kcal
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Fat: 171.22g | Prot: 117.33g | Carbs: 73.12g.
Breakfast: Nature's Way Organic Extra Virgin Coconut Oil. Lunch: Kikkoman Wasabi Sauce, Great Value Buttermilk Ranch Dressing, Mixed Salad Greens, Calavo Avocado, Egg, Ballard's Farm Egg Salad, Peloponnese Kalamata Olives, Tomatoes, Cucumber (with Peel), Snapple Diet Lemon Iced Tea (Bottle), Snapple Diet Lemonade & Iced Tea Half 'n Half (16 oz), Emerald Cocoa Roast Almonds 100 Calorie Pack, Blue Diamond Whole Natural Almonds 100 Calorie Packs, Quest Peanut Butter & Jelly Protein Bar. Dinner: Baked or Broiled Salmon, Bolthouse Farms Chunky Blue Cheese Yogurt Dressing, Fresh Express Italian Salad Mix, Baked or Broiled Salmon, Diamond of California Pecan Halves. Snacks/Other: 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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