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Woke at 217.4, down 2.2 from yesterday as the low calorie day did the trick. Ate very light during the day but had a large dinner and ate quite a few calories. Ended the day at 216.0.
8/13/17 Tanita Numbers (before dinner, after 1.4 miles):
Weight - 216.0 (est. goal at 10% BF - 183.0) - 33.0 lbs. to lose
Total body fat % - 15.2 (goal is 10.0) - +5.2%
Total body fat lbs. - 32.8 (est. goal at 10% BF - 18.3) - +14.5 lbs.
Total body water % - 58.2 (balance is 62.5%) - 4.3% dehydrated
Muscle mass lbs. - 174.4 (est. goal at 10% BF - 156.7) - +17.7 lbs. (water)
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 lbs. (water)
RDI - 2360 / Visceral fat rating - 11 (goal is 8) / Metabolic age - 19
Macros (in grams, rounded) (updated for August 2017):
Targets: 150 fat, 40 carbs, 35 fiber, 20 net carbs, 120 prot, 1910 cals
Ate: 121 fat, 56 carbs, 21 fib, 36 net carbs, 160 prot, 1949 cals (2794 used, 845 deficit)
Month avg: 105 fat, 76 carbs, 31 fib, 45 net carbs, 150 prot, 1965 cals (2942 used, 977 deficit)
Diet Calendar Entries for 14 August 2017:
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1949 kcal
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Fat: 121.41g | Prot: 159.83g | Carb: 56.35g.
Breakfast: Premier Nutrition High Protein Shake - Chocolate, Coffee. Lunch: La Croix Berry Flavored Sparkling Water, Philadelphia Regular Cream Cheese, Nordic Nut and Seed Bread. Dinner: Celery, Jif Natural Crunchy Peanut Butter, La Croix Lemon Flavored Sparkling Water, Ken's Steak House Lite Raspberry Walnut Vinaigrette, Cucumber (Peeled), Tomatoes, Five Guys Onions, Denny's Sliced Tomatoes (3 Slices), HEB Beef Brisket Burger, Chicken Breast, Parmesan Cheese (Shredded), La Croix Grapefruit Flavored Sparkling Water. Snacks/Other: La Croix Lemon Flavored Sparkling Water, Halo Top Creamery Black Cherry Ice Cream, Halo Top Creamery Sea Salt Caramel Ice Cream, Halo Top Creamery Peanut Butter Cup Ice Cream, Water, Now Zinc, Smoky Mountain Naturals DIM with Bioperine, Nutraherbals Ashwaganda with Black Pepper Extract, Asquared Rhodiola Rosea, Hunza Gold Apricot Kernels, MK-7 Vitamin K2, Kelp, Vitamin D3 5000 IU, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Nature Made Fish Oil 1200Mg. more...
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