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Woke at 215.4, down 2.2 from yesterday. Lost more water overnight. Will continue flushing today. Ate breakfast at about 10 am, as I'm investigating switching up the intermittent fasting a few days a week to try to shock the bod. A little more Christmas shopping, some day job work, and more cleaning out the place in anticipation of Emily visiting this week! Have a great Sunday, everyone! UPDATE: Ate a good lunch and dinner, which took me to about 2100 plus calories. Carbs were OK. Weighed 216.0 before bed so this morning's weight is today's low. Back to work tomorrow and back into eating out for some social events on my last week of work for the year.
12/17/17 Tanita Numbers (after dinner, after 1.1 miles):
Weight - 215.4 (est. goal at 10% - 183.0) - 32.4 lbs. to lose
Total body fat % - 15.6 (goal is 10.0) - +5.6%
Total body fat lbs. - 33.6 (est. goal at 10% BF - 18.3) - +15.3 lbs.
Total body water % - 53.3 (balance is 62.5%) - 9.2% dehydrated
Muscle mass lbs. - 173.4 (est. goal at 10% BF - 156.7) - +16.7 lbs. (water)
Bone mass lbs. - 8.4 (est. goal at 10% BF - 8.0) - +.4 (water)
RDI - 2246 / Visceral fat rating - 12 (goal is 8) / Metabolic age - 25
Macros (in grams, rounded) (updated on 12/06/17):
Targets: 40 carbs, 20 fiber, 20 net carbs, 110 protein, plus fat cals to equal 1000 less than burned)
Ate: 149 fat, 40 carbs, 18 fib, 23 net carbs, 142 prot, 2113 cals (2512 used, 399 deficit)
Month avg: 114 fat, 37 carbs, 14.5 fib, 22.1 net carbs, 119 prot, 1822 cals (2924 used, 1102 deficit)
View Diet Calendar, 17 December 2017:
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2113 kcal
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Fat: 149.08g | Prot: 141.86g | Carbs: 40.03g.
Breakfast: Nordic Nut and Seed Bread, Kerrygold Naturally Softer Pure Irish Butter, Coffee. Lunch: The Fresh Market Broccoli Florets, Mt. Olive No Sugar Added Sweet Gherkins, Chicken Thigh, Water. Dinner: G Hughes Sugar Free BBQ Sauce, Safeway Select Italian Sausage, Ground Beef (85% Lean / 15% Fat), Publix Green Bell Pepper, Lucerne Extra Sharp Cheddar Cheese, Lucerne Pepper Jack Cheese, La Croix Coconut Flavored Sparkling Water. Snacks/Other: Now Zinc, Smoky Mountain Naturals DIM with Bioperine, Hunza Gold Apricot Kernels, Jarrow Glutathione Reduced, 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, Daisy Sour Cream. more...
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