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Woke at 218.8, down 1.4 from yesterday. Stayed up late working after midnight with a glass of red wine which helped me move things along this morning. Who needs a laxative? :) Targeting 1923 calories today to round out the month exactly on my 1910 per day average. I have new macro targets for September that I'll start tomorrow. Have a great day! UPDATE: Had a great day at work but didn't get enough exercise. Went out to eat lunch and had chicken and roasted veggies. Came home at 216.4. Ate two burgers on lettuce for dinner. Could have nailed calories if I'd stopped at one! Came pretty damned close for the monthly goal. New macros and continued REAL keto eating in September.
8/31/17 Tanita Numbers (before dinner, after 3.0 miles):
Weight - 216.4 (est. goal at 10% BF - 183.0) - 33.4 lbs. to lose
Total body fat % - 15.7 (goal is 10.0) - +5.7%
Total body fat lbs. - 33.9 (est. goal at 10% BF - 18.3) - +15.6 lbs.
Total body water % - 59.7 (balance is 62.5%) - 2.8% dehydrated
Muscle mass lbs. - 173.7 (est. goal at 10% BF - 156.7) - +17.0 lbs. (water)
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 lbs. (water)
RDI - 2406 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 19
Macros (in grams, rounded) (updated for August 2017):
Targets: 150 fat, 40 carbs, 35 fiber, 20 net carbs, 120 prot, 1910 cals
Ate: 119 fat, 29 carbs, 7 fib, 22 net carbs, 116 prot, 2032 cals (2840 used, 808 deficit)
Month avg: 113 fat, 65 carbs, 28 fib, 37 net carbs, 138 prot, 1914 cals (2996 used, 1082 deficit)
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2032 kcal
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Fat: 119.24g | Prot: 115.81g | Carbs: 28.56g.
Breakfast: Egg, Lucerne Medium Cheddar Cheese Slices - Full Fat, America's Choice Bacon Thick Sliced, Coffee, EAS AdvantEDGE Carb Control Shake - French Vanilla. Lunch: Coffee, A&W Diet Cream Soda, A&W Diet Root Beer (Can), Daphne's Greek Cafe Fire-Roasted Vegetables, Chicken Breast (Skin Not Eaten). Dinner: Hellmann's Real Mayonnaise, Wendy's Iceberg Lettuce Leaf, Denny's Sliced Tomatoes (3 Slices), HEB Prime 1 Beef Burger Brisket Steak, Emerald Natural Walnuts & Almonds 100 Calorie Pack. Snacks/Other: Red Table Wine, 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, Daisy Sour Cream. more...
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