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Woke at 209.2, up .4 from yesterday. Moved a ton of water doing work outside and got a nice 205.6 by 4:30 pm. Going out for dinner but will try not to blow it! UPDATE: Did OK on food and drink. I went over on calories but stuck to 20 net carbs.
6/18/17 Tanita Numbers (before dinner, after 3.1 miles of hard work):
Weight - 205.6 (est. goal at 10% BF - 183.0) - 22.64 lbs. to lose
Total body fat % - 15.3 (goal is 10.0) - +5.3%
Total body fat lbs. - 31.4 (est. goal at 10% BF - 18.3) - +13.1 lbs.
Total body water % - 58.1 (balance is 62.5%) - 4.4% dehydrated
Muscle mass lbs. - 165.8 (est. goal at 10% BF - 156.7) - +9.1 lbs. (water)
Bone mass lbs. - 8.4 (est. goal at 10% BF - 8.0) - +.4 lbs. (water)
RDI - 2257 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for June 2017):
Targets: 200 fat, 55 carb, 35 fiber, 20 net carb, 120 prot, 2360 cals (5 days)
Targets: 70 fat, 35 carb, 15 fiber, 20 net carb, 50 prot, 910 cals (2 days)
Ate: 167 fat, 57 carb, 37 fib, 20 net carb, 111 prot, 2556 cals (3062 used, 506 deficit)
Running avg: 127 fat, 72 carb, 39 net carb, 109 prot, 1971 cals (3087 used, 1116 deficit)
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93.3 kg
Lost so far: 54.2 kg.
Still to go: 0.3 kg.
Diet followed: Reasonably Well.
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2556 kcal
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Fat: 167.35g | Prot: 110.83g | Carbs: 56.93g.
Breakfast: Water, Coffee. Lunch: Blueberries, Blackberries, Chicken Broth, Bouillon or Consomme, Land O'Lakes Salted Butter, Nordic Nut and Seed Bread, Colavita Extra Virgin Olive Oil, Avocados. Dinner: Lucerne Shredded Sharp Cheddar Cheese, Lucerne Pepper Jack Cheese, Planters Dry Roasted Peanuts, Whiskey, Buffalo Wild Wings Chicken Wings (3), Swiss Cheese, Ground Beef (80% Lean / 20% Fat, Patty, Cooked, Broiled), Cascade Ice Cucumber Sparkling Water, Water. Snacks/Other: Water, Vitafusion Fiber Well Gummies, Hunza Gold Apricot Kernels, Dr. Berg Adrenal Night Formula, Swanson Stinging Nettle Root, Whole Cruciferous Food, Herbal Secrets Dandelion Root, Jarrow Glutathione Reduced, MK-7 Vitamin K2, Kelp, Vitamin D3 1000 IU, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Nature Made Fish Oil 1200Mg, Nature Made Super B-Complex, Daisy Sour Cream. more...
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Losing 0.6 kg a Week
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