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Woke at 215.6, down 1.2 from yesterday but 10 pounds heavier than I am happy with. Working from home today so will drink and flush out all day. Targeting 2360 calories. UPDATE: Ate a large lunch and walked four miles but got a 213.6 pre-dinner weigh in. Pushed a lot of water today and added some laxatives tonight. Ate a good dinner but then added some Greek yogurt with a bunch of add ins like chia, cacao, maca, chlorella, and more which took me over 2400 calories and 46 net carbs. Will adjust a bit tomorrow.
6/28/17 Tanita Numbers (before dinner, after 4.0 miles):
Weight - 213.6 (est. goal at 10% BF - 183.0) - 30.6 lbs. to lose
Total body fat % - 15.4 (goal is 10.0) - +5.4%
Total body fat lbs. - 32.9 (est. goal at 10% BF - 18.3) - +14.6 lbs.
Total body water % - 61.8 (balance is 62.5%) - .7% dehydrated
Muscle mass lbs. - 171.7 (est. goal at 10% BF - 156.7) - +15.0 lbs. (water)
Bone mass lbs. - 9.0 (est. goal at 10% BF - 8.0) - +.8 lbs. (water)
RDI - 2437 / 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: 139 fat, 94 carb, 49 fib, 46 net carb, 198 prot, 2456 cals (2978 used, 522 deficit)
Running avg: 119 fat, 69 carb, 37 net carb, 117 prot, 1941 cals (3042 used, 1101 deficit)
Diet Calendar Entries for 28 June 2017:
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2456 kcal
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Fat: 138.52g | Prot: 198.34g | Carb: 94.40g.
Breakfast: Water, Coffee. Lunch: Smucker's Natural Creamy Peanut Butter, Shadybrook Farms Boneless Turkey Breast Chops, Emerald Natural Almonds 100 Calorie Pack, Vitafusion Fiber Well Gummies, Water, Lucerne Pepper Jack Cheese, Lucerne Colby Jack Cheese, Lucerne Muenster Cheese, Lucerne Extra Sharp Cheddar Cheese, Kerrygold Naturally Softer Pure Irish Butter, Nordic Nut and Seed Bread. Dinner: Bolthouse Farms Chunky Blue Cheese Yogurt Dressing, Bob's Red Mill Unsweetened Shredded Coconut, Fresh Express Veggie Lover's Salad, Chicken Crust Pizza, Red Table Wine, La Croix Cranberry Raspberry Flavored Sparkling Water. Snacks/Other: Coffee, Healthworks Maca Powder, Now Foods Organic Chlorella Powder, Renew Life Skinny Gut Acacia Fiber, Hershey's Natural Unsweetened Cocoa, Get Chia Premium Chia Seeds, Triquetra Health Organic Spirulina, Organic Black Cumin Seeds, Healthworks Cacoa Nibs, Fage Total 2% Greek Yogurt, 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. more...
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