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Woke at 210.0, down .8 from yesterday. More glycogen to lose today. Eating lunch out but pre-ordered a steak salad. Targeting about 2000 calories. Came home at 212.0 with a lot of steak salad and chicken still in me! Ate a good dinner, too, and ended up at 2284 calories. I will adjust this week but got a lot going on. Kennedy Center for dinner and play tomorrow night and then an awards ceremony and dinner on Thursday. Also, had to begin taking a maintenance regimen of cancer meds today. Hope they don't screw with my water retention and constipation like last time.
6/20/17 Tanita Numbers (before dinner, after 13. miles):
Weight - 212.0 (est. goal at 10% BF - 183.0) - 29.0 lbs. to lose
Total body fat % - 14.8 (goal is 10.0) - +4.8%
Total body fat lbs. - 31.4 (est. goal at 10% BF - 18.3) - +13.1 lbs.
Total body water % - 59.5 (balance is 62.5%) - 3.0% dehydrated
Muscle mass lbs. - 172.0 (est. goal at 10% BF - 156.7) - +15.3 lbs. (water)
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 lbs. (water)
RDI - 2321 / 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: 153 fat, 77 carb, 37 fib, 41 net carb, 138 prot, 2284 cals (3048 used, 764 deficit)
Running avg: 125 fat, 70 carb, 38 net carb, 109 prot, 1944 cals (3068 used, 1124 deficit)
Diet Calendar Entries for 20 June 2017:
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2284 kcal
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Fat: 152.79g | Prot: 137.55g | Carb: 77.41g.
Breakfast: Coffee, Premier Nutrition High Protein Shake - Chocolate. Lunch: Vitafusion Fiber Well Gummies, Garlic, Kraft Blue Cheese Crumbles, Colavita Extra Virgin Olive Oil, Bonefish Grill Fried Calamari, Hummus, Lettuce Salad with Assorted Vegetables, Beef Steak. Dinner: Red Table Wine, Smucker's Sugar Free Blueberry Preserves, Land O'Lakes Salted Butter, Nordic Nut and Seed Bread, Celery, Smucker's Natural Creamy Peanut Butter, Signature Kitchens Chunk Chicken Breast. Snacks/Other: 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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