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Late Entry (1/21/18)
Woke at 214.2, down .6 from yesterday. Had a good day of eating but had a large late lunch and then my son brought home a Jimmy John's Unwich for me and I also ate some snacks. So I went way over on calories (2800) and ended the day at 217.6. Lots of food bulk in that number and I should be lower in the morning.
1/21/18 Tanita Numbers (waking):
Weight - 214.2 (est. goal at 10% - 183.0) - 31.2 lbs. to lose
Total body fat % - 15.7 (goal is 10.0) - +5.7%
Total body fat lbs. - 33.7 (est. goal at 10% BF - 18.3) - +15.4 lbs.
Total body water % - 51.6 (balance is 62.5%) - 10.9% dehydrated
Muscle mass lbs. - 172.3 (est. goal at 10% BF - 156.7) - +15.6 lbs. (water)
Bone mass lbs. - 8.2 (est. goal at 10% BF - 7.8) - +.4 lbs (water)
RDI - 2190 / Visceral fat rating - 13 (goal is 8) / Metabolic age - 28
Macros (in grams, rounded) (updated January 2018):
Targets: 160 fat, 25 carbs, 15 fiber, 10 net carbs, 75 protein (1840 cals)
Ate: 203 fat, 108 carbs, 58 fib, 50 net carbs, 148 prot, 2840 cals (2427 used, 413 surplus)
Month avg: 112 fat, 56 carbs, 23.6 fib, 31.2 net carbs, 104 prot, 1743 cals (2843 used, 1100 deficit)
View Diet Calendar, 22 January 2018:
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1754 kcal
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Fat: 129.40g | Prot: 91.17g | Carbs: 69.21g.
Breakfast: Coffee. Lunch: Italian Dry Salami , Fresh & Easy Shredded Parmesan Cheese, Green Giant Riced Veggies Cauliflower, La Croix Mure Pepino Sparkling Walter, Kerrygold Naturally Softer Pure Irish Butter, Nordic Nut and Seed Bread, Calavo Avocado. Dinner: Safeway Medium Salsa, Fage Total Greek Yogurt Plain, Brazil Nuts, Guerrero Chicharrones (Fried Pork Rinds), Water, Blueberries. Snacks/Other: Now Zinc, Smoky Mountain Naturals DIM with Bioperine, Hunza Gold Apricot Kernels, MK-7 Vitamin K2, Kelp, Vitamin D3 5000 IU, Turmeric Capsules, Now Magnesium Citrate, Fage Total Greek Strained Yogurt, Centrum Silver - Men 50+, Nature Made Fish Oil 1200Mg, Nature Made Super B-Complex, Wink Frozen Dessert. more...
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