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Woke at 216.6, down .8 from yesterday. Slept in and then had a massive omelet and some Nordic nut and seed bread for lunch. Still full as of 5 pm. Denise made turkey chops with peanut butter sauce for dinner. Today's carbs are keto levels. UPDATE: Ate a lot today (over calorie goal) and weighed 218.2 before bed. The waking weight is today's low.
2/18/18 Tanita Numbers (waking):
Weight - 216.6 (est. goal at 10% - 183.0) - 33.6 lbs. to lose
Total body fat % - 15.6 (goal is 10.0) - +5.6%
Total body fat lbs. - 33.8 (est. goal at 10% BF - 18.3) - +15.5 lbs.
Total body water % - 55.3 (balance is 62.5%) - 7.2% dehydrated
Muscle mass lbs. - 174.2 (est. goal at 10% BF - 156.7) - +17.5 lbs. (water)
Bone mass lbs. - 8.6 (est. goal at 10% BF - 7.8) - +.8 lbs (water)
RDI - 2334 / Visceral fat rating - 12 (goal is 8) / Metabolic age - 22
Macros (in grams, rounded) (updated for February 2018):
Targets: 154 fat, 25 carbs, 15 fiber, 10 net carbs, 165 protein (2146 cals)
Ate: 167 fat, 53 carbs, 33 fib, 20 net carbs, 162 prot, 2375 cals (2251 used, 124 surplus)
Month avg: 93 fat, 51 carbs, 18.2 fib, 33.0 net carbs, 76 prot, 1556 cals (2930 used, 1374 deficit)
View Diet Calendar, 18 February 2018:
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2375 kcal
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Fat: 166.59g | Prot: 162.19g | Carbs: 52.85g.
Lunch: Water, Coffee, Kerrygold Naturally Softer Pure Irish Butter, Nordic Nut and Seed Bread, Lucerne Extra Sharp Cheddar Cheese, Colavita Extra Virgin Olive Oil, Fresh Express Organic Baby Spinach, Lucerne Monterey Jack Cheese, Egg. Dinner: Coffee, Hanover Cut Broccoli, Smucker's Natural Chunky Peanut Butter, Shadybrook Farms Boneless Turkey Breast Chops, Brazil Nuts, Wild Planet Wild Sardines in Extra Virgin Olive Oil. Snacks/Other: La Croix Grapefruit Flavored Sparkling Water, Wink Frozen Dessert, Viva Naturals Krill Oil, 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, Centrum Silver - Men 50+, Nature Made Super B-Complex, Daisy Sour Cream. more...
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