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Woke at 214.6, down .4 from yesterday. Glad I didn't gain water from my glass of Cab Sav last night! Fasted until 6 pm. Walked more than 7K steps and 4 miles before dinner, but really not a true workout. Weighed 211.6, up 1.0 from yesterday. Body fat essentially unchanged. Ate right on macros and calories for dinner. My daughter Em gets here for Christmas tomorrow! After that, it’s on! I will take my vacation every day she is here (and all four of us are together) until she flies back on Tuesday. Then I will adjust as necessary for those last few days of the month. Season’s Greetings!
12/21/16 Tanita Numbers (after 23 hours fasting, no workout):
Weight - 211.6 (est. goal at 10% BF - 183.0) - 28.6 lbs. to lose
Total body fat % - 15.4 (goal is 10.0) - +5.4%
Total body fat lbs. - 32.7 (est. goal at 10% BF - 18.3) - +14.4 lbs.
Total body water % - 62.0 (balance is 62.5%) - .5% dehydrated
Muscle mass lbs. - 169.9 (est. goal at 10% BF - 156.7) - +13.2 lbs. (water)
Bone mass lbs. - 9.0 (est. goal at 10% BF - 8.0) - +1.0 lbs. (water)
RDI - 2415 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 21
Macros (in grams, rounded) (updated for December):
Targets: 120 fat, <60 carb, >23 fiber, <30 net carb, 110 prot, 1640 cals
Ate: 126 fat, 24 carb, 13 fib, 11 net carb, 94 prot, 1641 cals (3426 used, 1786 deficit)
Running avg: 108 fat, 61 carb, 114 prot, 1640 cals (2918 used, 1278 deficit)
View Diet Calendar, 21 December 2016:
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1641 kcal
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Fat: 125.61g | Prot: 94.42g | Carbs: 23.97g.
Dinner: Hershey's Natural Unsweetened Cocoa, Once Again Organic Tahini, Wild Planet Wild Sardines in Extra Virgin Olive Oil, Wild Planet Wild Alaskan Sockeye Salmon, Red Table Wine, Emerald Natural Walnuts & Almonds, Lucerne Shredded Italian Four Cheese Blend, Colavita Extra Virgin Olive Oil, Central Market Organics Baby 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+, Fage Total 2% Greek Yogurt, Nature Made Calcium, Nature Made Super B-Complex. more...
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