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Woke at 217.0, up .8 from yesterday. Dinner out and some red wine got me back to regularity in a big way this morning. Fasted until 1 pm and got a 215.8 weigh in. Targeting 1737 calories today as I went over by about 300 yesterday. UPDATE: Chicken for lunch and burgers for dinner meant high protein. Kept the carbs low. Need more fat. Tomorrow is a 600 calorie IF day.
11/06/16 Tanita Numbers (after 16:8 IF, no workout):
Weight - 215.8 (est. goal at 10% BF - 183.0) - 32.8 lbs. to lose
Total body fat % - 15.5 (goal is 10% BF) - +5.5%
Total body fat lbs. - 33.4 (est. goal at 10% BF - 18.3) - +15.1 lbs.
Total body water % - 61.1 (balance is 62.5%) - 1.4% dehydrated
Muscle mass lbs. - 173.4 (est. goal at 10% BF - 156.7) - +16.7 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 - 2412 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for November):
Targets: 179 fat, 25 net carb, 80 prot, 30 fib, 1500 sod, 2031 cals
Ate: 97 fat, 29 net carb, 163 prot, 22 fib, 2718 sod, 1739 cals (2751 used, 1012 deficit)
Running avg: 121 fat, 56 carb, 117 prot, 1793 cals (2828 used, 1035 deficit)
View Diet Calendar, 06 November 2016:
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1739 kcal
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Fat: 97.32g | Prot: 163.41g | Carbs: 50.48g.
Lunch: Oscar Mayer Deli Fresh Mesquite Turkey Breast, Healthworks Cacoa Nibs, Organic Black Cumin Seeds, Bob's Red Mill Chia Seed, Healthworks Maca Powder, Terrasoul Amla Powder, Central Market Organics Baby Spinach, Silk Unsweetened Coconut Milk, G Hughes Sugar Free BBQ Sauce, Roasted Broiled or Baked Chicken (Skin Not Eaten). Dinner: Smucker's Sugar Free Strawberry Jam, Lucerne Thin Sliced Medium Cheddar Cheese, Onions, Ketchup, Safeway Canola Mayo, Lettuce, Tomatoes, Ground Beef (80% Lean / 20% Fat). Snacks/Other: Fage Total Greek Strained Yogurt, Herbal Secrets Dandelion Root, Bronson Laboratories Vitamin C, Jarrow Glutathione Reduced, MK-7 Vitamin K2, Kelp, Vitamin D3 1000 IU, Turmeric Capsules, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg, Centrum Silver - Men 50+, Nature Made Calcium, Nature Made Super B-Complex. more...
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