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Woke at 217.8, up .6 from yesterday. Targeting 1649 calories today. UPDATE: Ate a light lunch and then had a few drinks after work. Weighed 216.2 before dinner. Had the rest of that chili and that popped me up in carbs. Ended up blowing through calorie goal but will adjust tomorrow.
11/02/17 Tanita Numbers (before dinner, after 3.2 miles):
Weight - 216.2 (est. goal at 10% - 183.0) - 33.2 lbs. to lose
Total body fat % - 15.7 (goal is 10.0) - +5.7%
Total body fat lbs. - 34.0 (est. goal at 10% BF - 18.3) - +15.7 lbs.
Total body water % - 57.8 (balance is 62.5%) - 4.7% dehydrated
Muscle mass lbs. - 173.4 (est. goal at 10% BF - 156.7) - +16.7 lbs. (water)
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 lbs. (water)
RDI - 2362 / Visceral fat rating - 11 (goal is 8) / Metabolic age - 21
Macros (in grams, rounded) (updated in Mid-October 2017):
Targets: 150 fat, 50 carbs, 25 fiber, 25 net carbs, 50 protein, 1650 cals
Ate: 132 fat, 55 carbs, 24 fib, 30 net carbs, 119 prot, 2072 cals (2850 used, 778 deficit)
Month avg: 115 fat, 54 carbs, 26.7 fib, 27.4 net carbs, 134 prot, 1861 cals (2819 used, 958 deficit)
View Diet Calendar, 02 November 2017:
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2072 kcal
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Fat: 132.38g | Prot: 118.95g | Carbs: 54.52g.
Breakfast: Coffee, Water, Zhou Keto Drive Ketones, Dr. Berg Raw Wheat Grass Juice Powder. Lunch: Coffee, Wild Sardines in Extra Virgin Olive Oil, Calavo Avocado, Emerald Dry Roasted Almonds 100 Calorie Pack, Emerald Natural Almonds 100 Calorie Pack. Dinner: Kerrygold Naturally Softer Pure Irish Butter, Chili Con Carne without Beans, Lucerne Muenster Cheese, Nordic Nut and Seed Bread, Oscar Mayer Deli Fresh Black Forest Ham, Whiskey. Snacks/Other: Hunza Gold Apricot Kernels, Now Zinc, Smoky Mountain Naturals DIM with Bioperine, MK-7 Vitamin K2, Kelp, Vitamin D3 5000 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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