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Woke at 217.4, up 2.4 from yesterday. Missed an anticipated business lunch and fasted until 6 pm. Got a 212.8 weigh in after a lot of exercise and flushing out the bod today. Finished the chicken parm, some green beans, and some nuts. Will do the same tomorrow and then have a lunch on Wednesday.
11/21/16 Tanita Numbers (after 22 hours fasting, no workout):
Weight - 212.8 (est. goal at 10% BF - 183.0) - 29.8 lbs. to lose
Total body fat % - 15.5 (goal is 10% BF) - +5.5%
Total body fat lbs. - 33.0 (est. goal at 10% BF - 18.3) - +14.7 lbs.
Total body water % - 59.9 (balance is 62.5%) - 2.6% dehydrated
Muscle mass lbs. - 171.0 (est. goal at 10% BF - 156.7) - +14.3 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 - 2370 / 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: 70 fat, 39 carb, 100 prot, 19 fib, 1852 sod, 1158 cals (3048 used, 1890 deficit)
Running avg: 109 fat, 66 carb, 107 prot, 1682 cals (2927 used, 1245 deficit)
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96.5 kg
Lost so far: 50.9 kg.
Still to go: 3.5 kg.
Diet followed: 100%.
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View Diet Calendar, 21 November 2016:
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1158 kcal
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Fat: 70.45g | Prot: 100.24g | Carbs: 38.53g.
Dinner: Brazil Nuts, Walnuts, Mezzetta Appetizer Olives in Dipping Oil, Parmesan Cheese (Grated), Butter, Green String Beans, Mozzarella Cheese (Whole Milk), Chicken Breast (Skin Not Eaten). Snacks/Other: Vitafusion Fiber Well Gummies, 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+, Fage Total 2% Greek Yogurt, Nature Made Calcium, Nature Made Super B-Complex. more...
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Losing 0.6 kg a Week
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