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Woke at 215.8, up 1.6 after a very late dinner. Will fast until noon and then eat about 1500 calories today. UPDATE: Hit calorie goal and keto level carbs but a LOT of protein. Weighed 216.2 before dinner so the waking weight is today's low.
1/11/18 Tanita Numbers (waking):
Weight - 215.8 (est. goal at 10% - 183.0) - 32.8 lbs. to lose
Total body fat % - 15.6 (goal is 10.0) - +5.6%
Total body fat lbs. - 33.6 (est. goal at 10% BF - 18.3) - +15.3 lbs.
Total body water % - 55.8 (balance is 62.5%) - 6.7% dehydrated
Muscle mass lbs. - 173.6 (est. goal at 10% BF - 156.7) - +16.9 lbs. (water)
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 (water)
RDI - 2322 / Visceral fat rating - 12 (goal is 8) / Metabolic age - 21
Macros (in grams, rounded) (updated January 2018):
Targets: 160 fat, 25 carbs, 15 fiber, 10 net carbs, 75 protein (1840 cals)
Ate: 83 fat, 23 carbs, 12 fib, 11 net carbs, 161 prot, 1532 cals (3375 used, 1843 deficit)
Month avg: 78 fat, 55 carbs, 23.9 fib, 31.2 net carbs, 83 prot, 1345 cals (3009 used, 1664 deficit)
Diet Calendar Entries for 11 January 2018:
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1532 kcal
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Fat: 83.00g | Prot: 161.16g | Carb: 22.89g.
Breakfast: Coffee. Lunch: A&W A&W Diet Root Beer (Large), Snak Club Raw Almonds, Polly-O Part Skim Mozzarella String Cheese Sticks, Lipton Diet Green Tea with Citrus. Dinner: La Croix Lime Flavored Sparkling Water, G Hughes Sugar Free BBQ Sauce, Chicken Breast (Skin Not Eaten). Snacks/Other: La Croix Lime Flavored Sparkling Water, Daisy Sour Cream, Now Zinc, Smoky Mountain Naturals DIM with Bioperine, Hunza Gold Apricot Kernels, Jarrow Glutathione Reduced, MK-7 Vitamin K2, Kelp, Vitamin D3 5000 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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