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12/25/16 - Woke at 221.4, up 3.6 from Christmas Eve, which probably reflects the bad menu choices on 12/22 and 12/23 as well. Ate a brunch, a huge dinner, many bottles of wine (among several of us), and a LOT of sweets. Had a fabulous celebration with my family and some visiting friends.
12/25/16 Tanita Numbers (waking):
Weight - 221.4 (est. goal at 10% BF - 183.0) - 38.4 lbs. to lose
Total body fat % - 15.9 (goal is 10.0) - +5.9%
Total body fat lbs. - 35.2 (est. goal at 10% BF - 18.3) - +16.9 lbs.
Total body water % - 56.0 (balance is 62.5%) - 6.5% dehydrated
Muscle mass lbs. - 177.6 (est. goal at 10% BF - 156.7) - +20.9 lbs. (water)
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 lbs. (water)
RDI - 2354 / Visceral fat rating - 11 (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: 149 fat, 229 carb, 20 fib, 210 net carb, 98 prot, 3302 cals (2939 used, 363 surplus)
Running avg: 108 fat, 70 carb, 111 prot, 1709 cals (2927 used, 1218 deficit)
12/26/16 - Woke at 228.6, up 6.6 from yesterday (and up 18.0 from six days ago)! I can see and feel the extra water weight (and probably a bit of body fat). Will do some heavy duty fasting for the remainder of the month to get back on track. Fasted all day and will do at least through dinner tomorrow.
Macros (in grams, rounded) (updated for December):
Targets: 120 fat, <60 carb, >23 fiber, <30 net carb, 110 prot, 1640 cals
Ate: 3 fat, 1 carb, 0 fib, 1 net carb, 3 prot, 42 cals (2818 used, 2776 deficit)
Running avg: 104 fat, 68 carb, 107 prot, 1645 cals (2923 used, 1278 deficit)
View Diet Calendar, 26 December 2016:
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42 kcal
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Fat: 2.59g | Prot: 3.04g | Carbs: 1.19g.
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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