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Woke at 216.0, up .4 from yesterday. Got another great night of sleep. Denise is doing baking today so the house will be filled with the smells of cinnamon rolls. I ended up eating an avocado and a tub of cottage cheese for lunch to head off the temptation. Pork chops and sauerkraut for dinner. Carb goals will not be met today. UPDATE: Fasted until 6 pm. Finally dropped some of the extra water. No workout but did a fair number of chores today. Got a 211.0 weigh in before dinner.
12/18/16 Tanita Numbers (after 21 hours fasting, no workout):
Weight - 211.0 (est. goal at 10% BF - 183.0) - 28.0 lbs. to lose
Total body fat % - 15.5 (goal is 10.0) - +5.5%
Total body fat lbs. - 32.8 (est. goal at 10% BF - 18.3) - +14.5 lbs.
Total body water % - 60.3 (balance is 62.5%) - 2.2% dehydrated
Muscle mass lbs. - 169.4 (est. goal at 10% BF - 156.7) - +12.7 lbs. (water)
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 lbs. (water)
RDI - 2392 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for December):
Targets: 120 fat, <60 carb, >23 fiber, <30 net carb, 110 prot, 1640 cals
Ate: 76 fat, 85 carb, 42 fib, 43 net carb, 157 prot, 1563 cals (2654 used, 1091 deficit)
Running avg: 106 fat, 64 carb, 115 prot, 1639 cals (2852 used, 1213 deficit)
View Diet Calendar, 18 December 2016:
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1563 kcal
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Fat: 76.41g | Prot: 157.18g | Carbs: 85.26g.
Lunch: Smucker's Sugar Free Apricot Preserves, Now Foods Organic Chlorella Powder, Healthworks Maca Powder, Bob's Red Mill Chia Seed, Lucerne No Salt Added Cottage Cheese 1% Milkfat, Healthworks Cacao Nibs, Avocados. Dinner: Cooked Sauerkraut, Pork Chops (Top Loin, Boneless), Artisana Raw Pecan Butter. Snacks/Other: Quest Peanut Butter & Jelly Protein Bar, 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+, Fage Total 2% Greek Yogurt, Nature Made Calcium, Nature Made Super B-Complex. more...
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