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Woke at 217.4, down 4.8 from yesterday. Had a late sleep in after a tough week with little sleep. Fasted until 6 pm and got a 215.0 weigh in. Did a nice three mile walk, during which the weather went from sunny and 71 to blustery and 55! Looking forward to homemade Chicken Parmesan for dinner.
11/19/16 Tanita Numbers (after 22 hours fasting, three mile walk):
Weight - 215.0 (est. goal at 10% BF - 183.0) - 32.0 lbs. to lose
Total body fat % - 15.6 (goal is 10% BF) - +5.6%
Total body fat lbs. - 33.5 (est. goal at 10% BF - 18.3) - +15.2 lbs.
Total body water % - 59.3 (balance is 62.5%) - 3.2% dehydrated
Muscle mass lbs. - 172.7 (est. goal at 10% BF - 156.7) - +16.0 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 lbs. (water)
RDI - 2378 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (second update for November):
Targets: 120 fat, 40 carb, 100 prot, 25 fib, 1500 sod, 1640 cals
Ate: 57 fat, 40 carb, 128 prot, 27 fib, 2068 sod, 1148 cals (2567 used, 1419 deficit)
Running avg: 113 fat, 69 carb, 105 prot, 1735 cals (2946 used, 1211 deficit)
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97.5 kg
Lost so far: 49.9 kg.
Still to go: 4.5 kg.
Diet followed: Reasonably Well.
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View Diet Calendar, 19 November 2016:
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1148 kcal
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Fat: 56.54g | Prot: 128.30g | Carbs: 39.74g.
Dinner: Walnuts, Brazil Nuts, Mozzarella Cheese, Bolthouse Farms Chunky Blue Cheese Yogurt Dressing, Chicken Breast (Skin Not Eaten), Lettuce Salad with Assorted Vegetables. Snacks/Other: Vitafusion Fiber Well Gummies, Fage Total 2% Greek Yogurt, Herbal Secrets Dandelion Root, Bronson Laboratories Vitamin C, Jarrow Glutathione Reduced, MK-7 Vitamin K2, Kelp, Vitamin D3 1000 IU, Turmeric Capsules, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg, Centrum Silver - Men 50+, Nature Made Calcium, Nature Made Super B-Complex. more...
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Losing 2.4 kg a Week
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