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Woke at 218.8, up 3.8 from yesterday as the big calorie load (and rare real ice cream treat) 'weighed in' to let me know that carbs are still a big no-no for me. Targeting 1170 calories today to get back on my monthly average of 1910 per day. I plan lots of fluids. UPDATE: Did OK early but ate a lot later, including a large mixed berry smoothie that popped up my calories and carbs. Weighed 216.0 at the end of the day.
8/11/17 Tanita Numbers (after dinner; after 1.7 miles):
Weight - 216.0 (est. goal at 10% BF - 183.0) - 33.0 lbs. to lose
Total body fat % - 15.2 (goal is 10.0) - +5.2%
Total body fat lbs. - 32.8 (est. goal at 1% BF - 18.3) - +14.5 lbs.
Total body water % - 61.3 (balance is 62.5%) - 1.2% dehydrated
Muscle mass lbs. - 174.0 (est. goal at 10% BF - 156.7) - +17.3 lbs. (water)
Bone mass lbs. - 9.2 (est. goal at 10% BF - 8.0) - +1.2 lbs. (water)
RDI - 2498 / Visceral fat rating - 10 (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: 74 fat, 164 carbs, 69 fib, 95 net carbs, 202 prot, 2433 cals (2513 used, 80 deficit)
Month avg: 109 fat, 82 carbs, 34 fib, 48 net carbs, 151 prot, 2024 cals (2995 used, 971 deficit)
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2433 kcal
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Fat: 74.15g | Prot: 202.20g | Carbs: 163.88g.
Breakfast: Coffee, Premier Nutrition High Protein Shake - Vanilla. Lunch: Safeway Steams in The Bag – Broccoli and Cauliflower, Emerald Natural Walnuts & Almonds, Coffee, Cucumber (with Peel), Oscar Mayer Deli Fresh Honey Smoked Shaved Turkey Breast, Cabot Habanero Pepper Cheese, Mission Carb Balance Whole Wheat Tortillas (79g), Water. Dinner: Red Table Wine, Parmesan Cheese (Shredded), Chicken Breast, Giant Eagle Cherry Tomatoes, Fresh Express 5-Lettuce Mix. Snacks/Other: Get Chia Premium Chia Seeds, Healthworks Maca Powder, Tree of Life Organic Mixed Berries, 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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