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Woke at 218.8, down .4 from yesterday. Targeting 1770 calories today. UPDATE: Ate a light breakfast and lunch, then Emily paid me a surprise visit at work and we had a nice early dinner at 4:30. I came home and weighed in at 217.0. Not as low as yesterday but it was after dinner! Not hungry after that so I only ate 1465 calories today. I will eat a full 2095 tomorrow.
9/11/17 Tanita Numbers (after dinner, after 2.8 miles):
Weight - 217.0 (est. goal at 10% BF - 183.0) - 34.0 lbs. to lose
Total body fat % - 15.9 (goal is 10.0) - +5.90%
Total body fat lbs. - 34.5 (est. goal at 10% BF - 18.3) - +16.2 lbs.
Total body water % - 56.4 (balance is 62.5%) - 6.1% dehydrated
Muscle mass lbs. - 173.9 (est. goal at 10% BF - 156.7) - +17.2 lbs. (water)
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 lbs. (water)
RDI - 2351 / Visceral fat rating - 11 (goal is 8) / Metabolic age - 21
Macros (in grams, rounded) (updated for September 2017):
Targets: 155 fat, 50 carbs, 30 fiber, 20 net carbs, 155 prot, 2095 cals
Ate: 66 fat, 40 carbs, 13 fib, 26 net carbs, 171 prot, 1465 cals (3192 used, 1727 deficit)
Month avg: 119 fat, 53 carbs, 20 fib, 32 net carbs, 154 prot, 2067 cals (2741 used, 674 deficit)
View Diet Calendar, 11 September 2017:
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1465 kcal
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Fat: 66.22g | Prot: 170.52g | Carbs: 39.59g.
Breakfast: Coffee, Premier Nutrition High Protein Shake - Chocolate, Renew Life Skinny Gut Acacia Fiber, Dr. Berg Raw Wheat Grass Juice Powder, Wegmans 0% Fat Greek Yogurt Plain. Lunch: Coffee, Utz Pork Rinds, StarKist Foods Tuna Creations Herb & Garlic (Pouch), StarKist Foods Salmon Creations Mango Chipotle. Dinner: La Croix Orange Flavored Sparkling Water, Peloponnese Kalamata Olives, Water, Fried Calamari, Fresh Express Romaine Salad, Meatballs with Sauce (Mixture). Snacks/Other: La Croix Cranberry Raspberry Flavored Sparkling Water, Now Zinc, Smoky Mountain Naturals DIM with Bioperine, 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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