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Woke at 206.0, up .4 after a full eating day yesterday. OK with that. Targeting 2190 calories today. Due to meeting times, ate at 11:30 and then got famished and ate a bit early at 5:30. Too busy to walk yet today, but got 1.5 miles in while pacing on the phone. Ate exactly on calorie goal and macros are OK but a bit high on protein again. Weighed exactly 206.0 before dinner, so hit my waking weight even after lunch. With tonight's early dinner, I hope to lose or maintain by the morning.
5/22/17 Tanita Numbers (before dinner, after 1.5 miles [5.2 later]):
Weight - 206.0 (est. goal at 10% BF - 183.0) - 23.0 lbs. to lose
Total body fat % - 15.2 (goal is 10.0) - +5.2%
Total body fat lbs. - 31.4 (est. goal at 10% BF - 18.3) - +13.1 lbs.
Total body water % - 55.4 (balance is 62.5%) - 7.1% dehydrated
Muscle mass lbs. - 166.4 (est. goal at 10% BF - 156.7) - +9.7 lbs. (water)
Bone mass lbs. - 8.2 (est. goal at 10% BF - 8.0) - +.2 lbs. (water)
RDI - 2178 / Visceral fat rating - 11 (goal is 8) / Metabolic age - 22
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: 163 fat, 73 carb, 35 fib, 38 net carb, 150 prot, 2190 cals (3580 used, 1390 deficit)
Running avg: 121 fat, 63 carb, 28 net carb, 110 prot, 1770 cals (3312 used, 1542 deficit)
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2190 kcal
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Fat: 162.56g | Prot: 150.39g | Carbs: 72.97g.
Breakfast: Water, Coffee. Lunch: Renew Life Skinny Gut Acacia Fiber, Water, Coffee, Native Forest Organic Coconut Cream, EfaGold EfaGold Pure Extra Virgin Coconut Oil, Smucker's Sugar Free Apricot Preserves, Smucker's Natural Creamy Peanut Butter, Flatout Flatbread Multigrain with Flax, Kerrygold Dubliner Cheese with Irish Stout, Boar's Head Havarti Cheese. Dinner: Renew Life Skinny Gut Acacia Fiber, Atkins Strawberry Shake, Renew Life Skinny Gut Ultimate Shake Chocolate, Cascade Ice Coconut, Philadelphia Spicy Jalapeno Cream Cheese, Utz Pork Rinds, Blueberries, Lucerne No Salt Added Cottage Cheese 1% Milkfat, G Hughes Sugar Free BBQ Sauce, Turkey Burger, Ground Beef (80% Lean / 20% Fat). Snacks/Other: Hunza Gold Apricot Kernels, Dr. Berg Adrenal Night Formula, Dr. Berg Adrenal Day Formula, Swanson Stinging Nettle Root, Whole Cruciferous Food, 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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