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Woke at 221.6, down 1.6 from yesterday. Looking for more water loss today. Have a Nordic Nut & Seed loaf in the oven. Targeting 2100 calories. Still not sure about this higher calorie level and will likely take it down a few hundred in October. UPDATE: Got to 220.0 by 7 pm. Picking up Em at the train and then it's time for grilled salmon! She flies back to Chicago tomorrow morning. Sure was nice having her home for three weeks! UPDATE: Made it back home and ate Denise's amazing grilled salmon and asparagus! Finished dinner with 86 percent Ghirardelli chocolates and Spanish Tempranillo wine (both of which added carbs). Went over by 200 calories but that's easily fixed tomorrow. Will be sad but proud to send my girl back to her real life in Chicago...
9/23/17 Tanita Numbers (before dinner, after 1.6 miles):
Weight - 220.0 (est. goal at 10% - 183.0) - 37.0 lbs. to lose
Total body fat % - 15.6 (goal is 10.0) - +5.6%
Total body fat lbs. - 34.4 (est. goal at 10% BF - 18.3) - +16.1 lbs.
Total body water % - 54.5 (balance is 62.5%) - 8.0% dehydrated
Muscle mass lbs. - 177.0 (est. goal at 10% BF - 156.7) - +20.3 lbs. (water)
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 lbs. (water)
RDI - 2337 / Visceral fat rating - 12 (goal is 8) / Metabolic age - 22
Macros (in grams, rounded) (updated for late September 2017):
Targets: 200 fat, 50 carbs, 25 fiber, 25 net carbs, 50 prot, 2100 cals
Ate: 155 fat, 61 carbs, 26 fib, 35 net carbs, 138 prot, 2353 cals (2682 used, 329 deficit)
Month avg: 120 fat, 62 carbs, 21 fib, 39 net carbs, 154 prot, 2110 cals (2865 used, 755 deficit)
Diet Calendar Entries for 23 September 2017:
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2353 kcal
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Fat: 154.56g | Prot: 137.91g | Carb: 61.47g.
Breakfast: Premier Nutrition High Protein Shake - Chocolate, Coffee. Lunch: Water, Coffee, Lucerne Extra Sharp Cheddar Cheese, Nordic Nut and Seed Bread, Kerrygold Naturally Softer Pure Irish Butter. Dinner: Baked or Broiled Salmon, Red Table Wine, Cooked Asparagus (from Fresh), Coffee, Smucker's Natural Chunky Peanut Butter, Seafood Salad. Snacks/Other: Ghirardelli Intense Dark Midnight Reverie 86% Cacao (4), Now Zinc, Smoky Mountain Naturals DIM with Bioperine, 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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