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Woke at 215.2, up .2 from yesterday. Targeting 2190 calories today. UPDATE: Came home from work at 213.6. No workout tonight. Ate a bit over calorie goal and way over on carbs, but it was mostly veggies that did that. I’m going to enjoy moderate/low carbs for the rest of September, but going to try LOW carb in October.
9/28/16 Tanita Numbers (pre-dinner, no workout):
Weight - 213.6 (est. goal at 10% BF - 183.0) - 30.6 lbs. to lose
Total body fat % - 15.1 (goal is 10% BF) - +5.1%
Total body fat lbs. - 32.2 (est. goal at 10% BF - 18.3) - +13.9 lbs.
Total body water % - 60.7 (balance is 62.5%) - 1.8% dehydrated
Muscle mass lbs. - 172.6 (est. goal at 10% BF - 156.7) - +15.9 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 - 2412 / Visceral fat rating - 9 (goal is 8) / Metabolic age - 19
Macros (in grams, rounded) (updated for September):
Targets: 190 fat, 40 carb, 80 prot, 30 fib, 1500 sod, 2190 cals
Ate: 140 fat, 109 carb, 132 prot, 46 fib, 1580 sod, 2245 cals (2764 used, 519 deficit)
Running avg: 110 fat, 73 carb, 100 prot, 1716 cals (2825 used, 1109 deficit)
View Diet Calendar, 28 September 2016:
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2245 kcal
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Fat: 139.62g | Prot: 132.25g | Carbs: 109.03g.
Lunch: Nature's Way Organic Extra Virgin Coconut Oil, Julian Bakery Primal Protein Bar - Apple Pie, Pork Chops (Top Loin, Boneless), Emerald Cocoa Roast Almonds 100 Calorie Pack, Blue Diamond Whole Natural Almonds 100 Calorie Packs. Dinner: Red Table Wine, Smucker's Sugar Free Apricot Preserves, Celery, Smucker's Natural Creamy Peanut Butter, Cracker Barrel Cheddar Jack Cheese Sticks, Oscar Mayer Deli Fresh Black Forest Shaved Ham, Butter, Safeway Steam in the Bag - Broccoli & Cauliflower, Acorn Winter Squash, Giant Eagle Cherry Tomatoes, Berkley & Jensen Pistachios. 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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