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Woke at 212.2, up 2.2 from yesterday as my errant food choices from yesterday caught up with me a bit. Worked from home but didn't flush a lot of water. Had three big cups of coffee and two bottles of diet soda. Also ate some cheese and meat at 1 pm today. Got back to 211.4 before dinner, so recovered slightly! I will fast on Saturday (unless my kids come over). Not sure what's in store for this weekend, but having my kids over to share a few drinks and eats would be perfect for me. Happy Father's Day, guys!
6/15/18 Tanita Numbers (after 1.3 miles, before dinner):
Weight - 211.4 (est. goal at 10% BF - 183.0) - 28.4 lbs. to goal
Body fat % - 15.5 (goal is 10.0) - +5.5%
Body fat lbs. - 32.7 (est. goal at 10% BF - 18.3) - +14.4 lbs.
Muscle mass lbs. - 170.1 (est. goal lean muscle mass - 156.7) - +13.4 lbs. (water)
Bone mass lbs. - 8.6 (est. goal at 10% BF - 7.8) - +.8 lbs. (water)
Macros (in grams, rounded) (updated for June 2018):
Targets: 110 fat, 40 carbs, 20 fiber, 20 net carbs, 105 protein (1570 cals)
Ate: 124 fat, 42 carbs, 25 fib, 16 net carbs, 93 prot, 1684 cals (2425 used, 741 deficit)
Month avg: 103 fat, 56 carbs, 21.9 fib, 35.4 net carbs, 92 prot, 1647 cals (2817 used, 1170 deficit)
Diet Calendar Entries for 15 June 2018:
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1684 kcal
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Fat: 124.10g | Prot: 93.47g | Carb: 41.75g.
Breakfast: Coffee. Lunch: Diet Root Beer, Oscar Mayer Deli Fresh Black Forest Ham, Lucerne Extra Sharp Cheddar Cheese, Lucerne Pepper Jack Cheese, Coffee. Dinner: Cascade Ice Citrus Twist, Simply Balanced Organic Broccoli Florets, Wild Planet Wild Sardines in Extra Virgin Olive Oil, Nordic Nut and Seed Bread, President Salted Butter, Get Chia Premium Chia Seeds, Great Lakes Gelatin Collagen Hydrolysate, Hershey's 100% Cocoa, Quest MCT Oil Powder, Daisy Sour Cream, Dr. Pepper Diet Dr. Pepper (Bottle). Snacks/Other: Cascade Ice Organic Mixed Berry Sparkling Water, Cascade Ice Citrus Twist, Viva Naturals Krill Oil, Now Zinc, 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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