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Woke at 215.4, up 1.8 from yesterday. Too much paleo pizza? Targeting 2230 calories today. Did five miles and got to 213.6 by 5 pm. Ate right on calorie goal but went sky high on carbs as I blended up four cups of frozen strawberries for a late dessert. Tomorrow is a 600 calorie IF day.
2/12/17 Tanita Numbers (before dinner, after 5 miles):
Weight - 213.6 (est. goal at 10% BF - 183.0) - 30.6 lbs. to lose
Total body fat % - 15.8 (goal is 10.0) - +5.8%
Total body fat lbs. - 33.9 (est. goal at 10% BF - 18.3) - +15.6 lbs.
Total body water % - 55.5 (balance is 62.5%) - 7.0% dehydrated
Muscle mass lbs. - 171.3 (est. goal at 10% BF - 156.7) - +14.6 lbs. (water)
Bone mass lbs. - 8.4 (est. goal at 10% BF - 8.0) - +.4 lbs. (water)
RDI - 2296 / Visceral fat rating - 11 (goal is 8) / Metabolic age - 21
Macros (in grams, rounded) (updated for February):
Targets: 200 fat, <60 carb, >33 fiber, <30 net carb, 120 prot, 2400 cals (600 on M-W-F)
Ate: 132 fat, 126 carb, 36 fib, 90 net carb, 148 prot, 2220 cals (2973 used, 753 deficit)
Running avg: 107 fat, 59 carb, 93 prot, 1649 cals (3313 used, 1664 deficit)
View Diet Calendar, 12 February 2017:
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2220 kcal
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Fat: 131.54g | Prot: 147.54g | Carbs: 126.47g.
Lunch: Thrive Market Ghee (Clarified Butter), Safeway Sugar Free Breakfast Syrup, We Got Nuts! Raw English Walnuts Halves and Pieces, Baking Powder (Sodium Aluminum Sulfate, Double Acting), Bob's Red Mill Almond Meal Flour, Egg, Colavita Extra Virgin Olive Oil. Dinner: Colavita Extra Virgin Olive Oil, Stella Freshly Shredded Parmesan Cheese, Eat Smart Green Beans, Julian Bakery Paleo Pizza Crust, Safeway Select Italian Sausage, Tomato Paste, Lucerne 2% Milk Mozzarella Cheese, Lucerne 2% Milk Mozzarella Cheese, Chicken Breast (Skin Not Eaten). Snacks/Other: Market Pantry Frozen Strawberries, Whole Cruciferous Food, Gallbladder Formula, Water Away, Raw Wheat Grass Juice Powder, 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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