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Woke at 208.2, up 3.2 after dinner out that had a lot of sodium and fat. However I didn't think I did that poorly so a lot of this is food bulk. Targeting 2114 calories today. And tomorrow is a fast day. UPDATE: Good day of eating and on target for macros. A bit high on carbs as I had green beans and chicken parm for dinner (some breading). Good enough to roll into a fasting Saturday!
5/12/17 Tanita Numbers (after dinner, after 5.2 miles):
Weight - 211.0 (est. goal at 10% BF - 183.0) - 28.0 lbs. to lose
Total body fat % - 15.3 (goal is 10.0) - +5.3%
Total body fat lbs. - 32.4 (est. goal at 10% BF - 18.3) - +14.1 lbs.
Total body water % - 58.2 (balance is 62.5%) - 4.3% dehydrated
Muscle mass lbs. - 170.0 (est. goal at 10% BF - 156.7) - +13.3 lbs. (water)
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 lbs. (water)
RDI - 2288 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 19
Macros (in grams, rounded) (updated for May 2017):
Targets: 170 fat, 65 carb, 35 fiber, 30 net carb, 100 prot, 2190 cals (five days)
Targets: 50 fat, 20 carb, 10 fiber, 10 net carb, 30 prot, 650 cals (two days)
Ate: 155 fat, 79 carb, 39 fib, 40 net carb, 135 prot, 2135 cals (3176 used, 1041 deficit)
Running avg: 122 fat, 64 carb, 29 net carb, 104 prot, 1807 cals (3376 used, 1569 deficit)
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2135 kcal
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Fat: 154.97g | Prot: 135.02g | Carbs: 79.28g.
Breakfast: Renew Life Skinny Gut Ultimate Shake Chocolate, Native Forest Organic Coconut Cream, Coffee, Nordic Nut and Seed Bread, Kerrygold Naturally Softer Pure Irish Butter. Lunch: Water, Vitafusion Fiber Well Gummies, Kerrygold Dubliner Cheese with Irish Stout, Boar's Head Havarti Cheese, Lucerne Extra Sharp Cheddar Cheese, Cascade Ice Raspberry Lemonade, Pork Chops (Top Loin, Boneless), Pepsi Diet Wild Cherry Pepsi (Bottle). Dinner: Brazil Nuts, Vitafusion Fiber Well Gummies, Lucerne Extra Sharp Cheddar Cheese, Chicken Parmesan, Green String Beans, Coffee. Snacks/Other: Hunza Gold Apricot Kernels, Dr. Berg Adrenal Night Formula, Dr. Berg Adrenal Day Formula, Swanson Stinging Nettle Root, Whole Cruciferous Food, Gallbladder Formula, Herbal Secrets Dandelion Root, Jarrow Glutathione Reduced, MK-7 Vitamin K2, Kelp, Vitamin D3 1000 IU, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Nature Made Fish Oil 1200Mg, Nature Made Super B-Complex. more...
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