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November 17 Journal:
Woke at 221.4, down 1.2 from yesterday. Sister Nancy is in town, so had drinks after work and then we went out for a huge steak dinner with wine and dessert immediately upon coming home. Despite all that, got a 222.4 weigh in AFTER dinner! Very happy about that. Recording the waking weight and looking for good things in the morning. Went 500 calories over goal, but will even it up this weekend.
11/17/16 Tanita Numbers (waking weight):
Weight - 221.4 (est. goal at 10% BF - 183.0) - 38.4 lbs. to lose
Total body fat % - 15.5 (goal is 10% BF) - +5.5%
Total body fat lbs. - 34.4 (est. goal at 10% BF - 18.3) - +16.1 lbs.
Total body water % - 63.2 (balance is 62.5%) - .7% overhydrated
Muscle mass lbs. - 177.8 (est. goal at 10% BF - 156.7) - +21.1 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 9.2 (est. goal at 10% BF - 8.0) - +1.2 lbs. (water)
RDI - 2482 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 21
Macros (in grams, rounded) (second update for November):
Targets: 120 fat, 40 carb, 100 prot, 30 fib, 1500 sod, 1640 cals
Ate: 124 fat, 86 carb, 101 prot, 10 fib, 2654 sod, 2157 cals (3192 used, 1035 deficit)
Running avg: 120 fat, 73 carb, 107 prot, 1826 cals (2973 used, 1147 deficit)
View Diet Calendar, 18 November 2016:
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774 kcal
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Fat: 60.62g | Prot: 40.52g | Carbs: 24.90g.
Dinner: Brazil Nuts, Walnuts, La Bonne Vie Spreadable Goat Cheese, Celery, Chavrie Fresh Goat Cheese, La Bonne Vie Cranberry & Cinnamon Goat Cheese, Oscar Mayer Deli Fresh Black Forest Ham, La Bonne Vie Figs and Olives Goat Cheese, La Bonne Vie Tomato & Basil Goat Cheese, Creamed Spinach. Snacks/Other: 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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