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Woke at 215.8, down 2.4 from yesterday. Good results from a relatively keto day. Targeting 2310 calories today. UPDATE: Came in the door at 216.0 after a big lunch. Cauli going bad so made a low carb pizza while I could. It was better than the last one! High on carbs (53 net) but a lot of those were veggies.
10/05/16 Tanita Numbers (before dinner, no workout):
Weight - 216.0 (est. goal at 10% BF - 183.0) - 33.0 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 % - 61.9 (balance is 62.5%) - .6% dehydrated
Muscle mass lbs. - 174.8 (est. goal at 10% BF - 156.7) - +18.1 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 - 2406 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 21
Macros (in grams, rounded) (updated for October):
Targets: 210 fat, 25 net carb, 80 prot, 30 fib, 1500 sod, 2310 cals
Ate: 138 fat, 53 net carb, 139 prot, 31 fib, 2708 sod, 2283 cals (3137 used, 854 deficit)
Running avg: 118 fat, 52 carb, 139 prot, 1872 cals (2604 used, 732 deficit)
View Diet Calendar, 05 October 2016:
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2283 kcal
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Fat: 137.67g | Prot: 130.90g | Carbs: 83.93g.
Breakfast: Nature's Way Organic Extra Virgin Coconut Oil. Lunch: Whiskey, Nature's Way Liquid Coconut Premium Oil, Green String Beans, Broccoli, Mushrooms, Kirkwood Crispy Chicken, Quest Banana Nut Muffin Natural Protein Bar, Egg, Cooked Spinach (from Fresh), Blue Diamond Whole Natural Almonds 100 Calorie Packs. Dinner: Green Summer Squash, Red Table Wine, Publix Red Bell Pepper, Onions, Green Giant Cauliflower Crumbles, Great Value All Natural Pizza Sauce, Lucerne Low Moisture Part Skim Shredded Mozzarella Cheese, Tone's Rosemary Garlic Seasoning (No MSG), Lucerne Shredded Italian Four Cheese Blend, Egg, Lucerne 2% Milk Sliced Medium Cheddar Cheese. Snacks/Other: Pure Krill Oil with Astaxanthin, Jarrow Glutathione Reduced, MK-7 Vitamin K2, 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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