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Woke at 215.8, down 2.6 from yesterday. Fasted until 3 pm and moved some waste and water and got to 214.4. On the way back from the meds. Targeting 2056 calories today. UPDATE: A little high on protein as I ate a steak for dinner. Hit calorie and net carb targets.
10/23/16 Tanita Numbers (before dinner, no workout):
Weight - 214.4 (est. goal at 10% BF - 183.0) - 31.4 lbs. to lose
Total body fat % - 15.5 (goal is 10% BF) - +5.5%
Total body fat lbs. - 33.2 (est. goal at 10% BF - 18.3) - +14.9 lbs.
Total body water % - 61.1 (balance is 62.5%) - 1.4% dehydrated
Muscle mass lbs. - 172.4 (est. goal at 10% BF - 156.7) - +15.7 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 - 2397 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for October):
Targets: 175 fat, 25 net carb, 80 prot, 30 fib, 1500 sod, 2070 cals
Ate: 149 fat, 27 net carb, 149 prot, 8 fib, 2896 sod, 2053 cals (2470 used, 417 deficit)
Running avg: 116 fat, 52 carb, 103 prot, 1686 cals (2783 used, 1097 deficit)
Diet Calendar Entries for 23 October 2016:
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2053 kcal
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Fat: 149.40g | Prot: 149.29g | Carb: 35.19g.
Lunch: Celery, Mound City Pure Almond Butter, Utz Pork Rinds, Lucerne Medium Cheddar Cheese. Dinner: Emerald Natural Almonds 100 Calorie Pack, Ghirardelli Intense Dark Midnight Reverie 86% Cacao (1), Mound City Pure Peanut Butter, G Hughes Sugar Free BBQ Sauce, Beef Steak. Snacks/Other: Bronson Laboratories Vitamin C, Pure Krill Oil with Astaxanthin, Jarrow Glutathione Reduced, MK-7 Vitamin K2, Kelp, Vitamin D3 1000 IU, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Fage Total 2% Greek Yogurt, Nature Made Calcium, Nature Made Super B-Complex. more...
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