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Woke at 220.8, up 1.4 from yesterday. Got over eight hours sleep last night because the Internet was out and I said to hell with it and went to bed. LOL. Not sure what I will eat today but I have a calorie surplus to fix! UPDATE: No calorie fixing today as I made a berry smoothie after dinner that added some calories and carbs. Tomorrow is a work from home day so I will begin my weekend fasting and flushing regimen. Came home at 220.8, the same as my waking weight.
11/16/17 Tanita Numbers (before dinner, after 2.4 miles):
Weight - 220.8 (est. goal at 10% - 183.0) - 37.8 lbs. to lose
Total body fat % - 15.6 (goal is 10.0) - +5.6%
Total body fat lbs. - 34.4 (est. goal at 10% BF - 18.3) - +16.1 lbs.
Total body water % - 57.7 (balance is 62.5%) - 4.8% dehydrated
Muscle mass lbs. - 177.4 (est. goal at 10% BF - 156.7) - +20.7 lbs. (water)
Bone mass lbs. - 9.0 (est. goal at 10% BF - 8.0) - +1.0 lbs. (water)
RDI - 2423 / Visceral fat rating - 11 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated in Mid-October 2017):
Targets: 150 fat, 50 carbs, 25 fiber, 25 net carbs, 50 protein, 1650 cals
Ate: 142 fat, 61 carbs, 20 fib, 41 net carbs, 136 prot, 2257 cals (2887 used, 630 deficit)
Month avg: 113 fat, 47 carbs, 17.3 fib, 29.5 net carbs, 118 prot, 1826 cals (2969 used, 1143 deficit)
View Diet Calendar, 16 November 2017:
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2257 kcal
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Fat: 142.19g | Prot: 135.36g | Carbs: 60.62g.
Breakfast: Cream (Half & Half) , Coffee, Premier Nutrition High Protein Shake - Vanilla. Lunch: Coffee, Coca-Cola Cherry Coke Zero (20 oz), Kraft Blue Cheese Crumbles, America's Choice Bacon Thick Sliced, Salad Dressing, Turkey Breast Meat , Calavo Avocado, Lettuce, Egg. Dinner: Lucerne Pepper Jack Cheese, Corned Beef, Whiskey. Snacks/Other: We Got Nuts! Raw English Walnuts Halves and Pieces, Tree of Life Organic Mixed Berries, Get Chia Premium Chia Seeds, Healthworks Cacoa Nibs, Organic Black Cumin Seeds, Amazing Grass Green SuperFood Drink Powder, Water, Jarrow Glutathione Reduced, 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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