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Woke at 216.0, down 2.2 from yesterday after an 800 calorie day (it registered as 2000, but 1200 of that happened between midnight and bedtime!) Did not do my walking over the past two days as I was busy at the standing desk with work (working weekends are a side effect of the job). Targeting 1906 calories today. UPDATE: No walking before dinner, but did weigh in at 6:30 and got to 214.4. Lots of protein today; not perfect on net carbs, but OK. Did not get in my workout after all as I was stuck on the computer.
1/22/17 Tanita Numbers (before dinner, no workout):
Weight - 214.4 (est. goal at 10% BF - 183.0) - 31.4 lbs. to lose
Total body fat % - 15.8 (goal is 10.0) - +5.8%
Total body fat lbs. - 33.9 (est. goal at 10% BF - 18.3) - +15.6 lbs.
Total body water % - 56.9 (balance is 62.5%) - 5.6% dehydrated
Muscle mass lbs. - 171.9 (est. goal at 10% BF - 156.7) - +15.2 lbs. (water)
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 lbs. (water)
RDI - 2355 / Visceral fat rating - 11 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for January [4:3 IF]):
Targets: 200 fat, <60 carb, >33 fiber, <30 net carb, 120 prot, 2400 cals (600 on M-W-F)
Ate: 89 fat, 62 carb, 19 fib, 43 net carb, 229 prot, 1907 cals (2153 used, 246 deficit)
Running avg: 103 fat, 73 carb, 113 prot, 1664 cals (3142 used, 1478 deficit)
Diet Calendar Entries for 22 January 2017:
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1907 kcal
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Fat: 88.77g | Prot: 228.68g | Carb: 62.03g.
Lunch: Lucerne 1% Milkfat No Salt Added Cottage Cheese, Cooked Sauerkraut, Pork Chops (Top Loin, Boneless), Get Chia Premium Chia Seeds, Organic Black Cumin Seeds, Bob's Red Mill Flaxseed Meal. Dinner: Doctor in the Kitchen Flackers Flax Seed Crackers - Savory, Lucerne Swiss Emmentaler Cheese, Chicken Breast (Skin Not Eaten), Bolthouse Farms Chunky Blue Cheese Yogurt Dressing, Giant Eagle Cherry Tomatoes, Fresh Express Green & Crisp Lettuce with Iceberg & Romaine, Utz Pork Rinds. Snacks/Other: Whole Cruciferous Food, Gallbladder Formula, Water Away, Raw Wheat Grass Juice Powder, 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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