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Woke at 219.0, up 1.2 from yesterday. Drank some red wine last night and then ate two cups of cottage cheese after midnight. At least the house is clear of bad stuff for when I get a snack attack! Targeting 600 calories today but not going to include the 360 calories of cottage cheese in that total. I'll adjust my Saturday intake to accommodate that. Moved a ton of water and waste today so hopefully, my pre-dinner weigh in will reflect that. UPDATE: Did not drink as much as I wanted to today, but did OK. Walked five miles before dinner. Got a 217.8 weigh in. Ate more than I planned to (about 760 calories, not counting last night’s cottage cheese binge). Will adjust tomorrow. Macros OK.
1/13/17 Tanita Numbers (before dinner, after 5 mile walk):
Weight - 217.8 (est. goal at 10% BF - 183.0) - 34.8 lbs. to lose
Total body fat % - 15.6 (goal is 10.0) - +5.6%
Total body fat lbs. - 34.0 (est. goal at 10% BF - 18.3) - +15.7 lbs.
Total body water % - 62.1 (balance is 62.5%) - .4% dehydrated
Muscle mass lbs. - 174.6 (est. goal at 10% BF - 156.7) - +17.9 lbs. (water)
Bone mass lbs. - 9.2 (est. goal at 10% BF - 8.0) - +1.2 lbs. (water)
RDI - 2476 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for January [back to 5:2 IF]):
Targets: 170 fat, <50 carb, >29 fiber, <25 net carb, 110 prot, 2070 cals (600 on M/F)
Ate: 56 fat, 65 carb, 19 fib, 46 net carb, 100 prot, 1119 cals (3508 used, 2389 deficit)
Running avg: 100 fat, 77 carb, 107 prot, 1654 cals (3300 used, 1646 deficit)
View Diet Calendar, 13 January 2017:
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1119 kcal
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Fat: 55.85g | Prot: 100.48g | Carbs: 64.60g.
Breakfast: Lucerne 2% Low Fat Cottage Cheese. Lunch: Smucker's Natural Chunky Peanut Butter, Emerald Dry Roasted Almonds 100 Calorie Pack, Spend with Pennies Weight Loss Vegetable Soup. Dinner: Lucerne Pepper Jack Cheese, Lucerne Swiss Emmentaler Cheese, Onions, Broccoli, Green String Beans. 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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