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Woke at 212.8, down 1.0 from yesterday. Significant water drop over night (several trips worth)! Will weigh in again before dinner. Targeting 1640 calories. UPDATE: Fasted until 6 pm. Got a 211.0 weigh in. Did not work out today, so I could have squeezed out a few pounds of water weight but we’ll do some tomorrow. Ate right on macros but needed a bit more protein. Surveyed all my remaining ingredients to get the maximum protein out of my remaining 100 calories and decided on protein powder. Did I put it in water or iced tea? Nooo.. had to put it in Greek yogurt! So went over on calories by about 150. Will adjust that tomorrow.
12/09/16 Tanita Numbers (after 23 hours fasting, no workout):
Weight - 211.0 (est. goal at 10% BF - 183.0) - 28.0 lbs. to lose
Total body fat % - 15.4 (goal is 10.0) - +5.4%
Total body fat lbs. - 32.5 (est. goal at 10% BF - 18.3) - +14.2 lbs.
Total body water % - 64.2 (balance is 62.5%) - 1.7% overhydrated
Muscle mass lbs. - 169.5 (est. goal at 10% BF - 156.7) - +12.8 lbs. (water)
Bone mass lbs. - 9.0 (est. goal at 10% BF - 8.0) - +1.0 lbs. (water)
RDI - 2439 / Visceral fat rating - 9 (goal is 8) / Metabolic age - 22
Macros (in grams, rounded) (updated for December):
Targets: 120 fat, <60 carb, >23 fiber, <40 net carb, 100 prot, 1640 cals
Ate: 132 fat, 54 carb, 23 fib, 31 net carb, 104 prot, 1787 cals (2721 used, 934 deficit)
Running avg: 111 fat, 58 carb, 115 prot, 1656 cals (2854 used, 1198 deficit)
View Diet Calendar, 09 December 2016:
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1787 kcal
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Fat: 132.26g | Prot: 103.86g | Carbs: 54.39g.
Dinner: Bluebonnet Whey Protein Isolate - French Vanilla, Fage Total 2% Greek Yogurt, Organic Black Cumin Seeds, Bolthouse Farms Chunky Blue Cheese Yogurt Dressing, Colavita Extra Virgin Olive Oil, Bob's Red Mill Chia Seed, Fresh Express Leafy Green Romaine, Diamond of California Pecan Halves, Abound Raw Natural Almonds, Egg, Lucerne Medium Cheddar Cheese, Nature's Way Liquid Coconut Premium Oil, Philadelphia Garden Vegetable Cream Cheese. Snacks/Other: Vitafusion Fiber Well Gummies, 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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