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Woke at 216.4, down 3.0 from yesterday. Targeting about 1700 calories today. UPDATE: Was doing great on my plan throughout the work day, and then Denise and Jason invited me to the pub for dinner. Ate way too many chicken wings (but without sauce) and a half a chef salad. Blew past my calorie target! But ended the day at 215.2.
8/08/17 Tanita Numbers (before dinner; after 3.3 miles):
Weight - 215.2 (est. goal at 10% BF - 183.0) - 32.2 lbs. to lose
Total body fat % - 15.4 (goal is 10.0) - +5.4%
Total body fat lbs. - 33.1 (est. goal at 10% BF - 18.3) - +14.8 lbs.
Total body water % - 58.6 (balance is 62.5%) - 3.9% dehydrated
Muscle mass lbs. - 173.3 (est. goal at 10% BF - 156.7) - +16.6 lbs. (water)
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 lbs. (water)
RDI - 2394 / Visceral fat rating - 11 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for August 2017):
Targets: 150 fat, 40 carbs, 35 fiber, 20 net carbs, 120 prot, 1910 cals
Ate: 148 fat, 56 carbs, 19 fib, 37 net carbs, 233 prot, 2463 cals (3378 used, 915 deficit)
Month avg: 116 fat, 69 carbs, 28 fib, 40 net carbs, 153 prot, 2012 cals (2985 used, 973 deficit)
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2463 kcal
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Fat: 148.48g | Prot: 233.18g | Carbs: 55.83g.
Breakfast: Monster Beverage Zero Ultra, Philadelphia Regular Cream Cheese, Nordic Nut and Seed Bread, Premier Nutrition High Protein Shake - Chocolate. Lunch: Coca-Cola Cherry Coke Zero (20 oz), La Fe Caramel Flan, Coffee, Swanson White Premium Chunk Chicken Breast (2 oz), Emerald Natural Almonds 100 Calorie Pack. Dinner: Hidden Valley Ranch Salad Dressing, Jason's Deli Big Chef Salad, Buffalo Wild Wings Chicken Wings (3). Snacks/Other: Premier Nutrition High Protein Shake - Chocolate, Now Zinc, Smoky Mountain Naturals DIM with Bioperine, Nutraherbals Ashwaganda with Black Pepper Extract, Asquared Rhodiola Rosea, Hunza Gold Apricot Kernels, MK-7 Vitamin K2, Kelp, Vitamin D3 5000 IU, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Nature Made Fish Oil 1200Mg. more...
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