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Woke at 215.0, down 1.4 from yesterday after nailing net carb goals. Fasted until 6 pm. Walked more than 8K steps, 4.5 miles, and burned 2500 calories before dinner. Weighed a nice 210.6. Dropped the water weight from the past few days. Came very close to carb macro again but added back in some red wine. Will be crying in the morning if I find that’s what causes the water gain! Hit calorie goal.
12/20/16 Tanita Numbers (after 22 hours fasting, no workout):
Weight - 210.6 (est. goal at 10% BF - 183.0) - 27.6 lbs. to lose
Total body fat % - 15.5 (goal is 10.0) - +5.5%
Total body fat lbs. - 32.6 (est. goal at 10% BF - 18.3) - +14.3 lbs.
Total body water % - 61.5 (balance is 62.5%) - 1.0% dehydrated
Muscle mass lbs. - 169.0 (est. goal at 10% BF - 156.7) - +12.3 lbs. (water)
Bone mass lbs. - 9.0 (est. goal at 10% BF - 8.0) - +1.0 lbs. (water)
RDI - 2415 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for December):
Targets: 120 fat, <60 carb, >23 fiber, <30 net carb, 110 prot, 1640 cals
Ate: 100 fat, 54 carb, 17 fib, 37 net carb, 105 prot, 1630 cals (2948 used, 1318 deficit)
Running avg: 107 fat, 63 carb, 115 prot, 1640 cals (2893 used, 1253 deficit)
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95.5 kg
Lost so far: 51.9 kg.
Still to go: 2.5 kg.
Diet followed: Reasonably Well.
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View Diet Calendar, 20 December 2016:
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1630 kcal
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Fat: 99.77g | Prot: 105.38g | Carbs: 53.67g.
Dinner: Lucerne Shredded Italian Four Cheese Blend, Egg, Celery, Lucerne Garlic and Herb Cream Cheese Spread, Avocados, Cooked Sauerkraut, Pork Chops (Top Loin, Boneless), Cabernet Sauvignon Wine. Snacks/Other: 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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Gaining 0.2 kg a Week
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