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Woke at 221.8, up 3.6 from yesterday. Drank a lot of diet root beer over the past two days and that might be exacerbating the water and bulk retention. Handheld BIA device read 30.5 percent body fat. Need to do more math to validate. UPDATE: Glorious 77-degree day in Washington, DC, today. I took a one-mile walk after my last meeting and really enjoyed it. Got in 3.9 miles before getting home. Still, weighed 221.8 upon arrival after a modest lunch. Had eggs, bacon, and pancakes for dinner (almond flour bread is so versatile). Avoided soda today to try to drop some of this water weight overnight.
2/21/18 Tanita Numbers (before dinner, after 3.9 miles):
Weight - 221.8 (est. goal at 10% - 183.0) - 38.8 lbs. to lose
Tanita total body fat % - 15.8 (goal is 10.0) - +5.8%
Tanita total body fat lbs. - 33.8 (est. goal at 10% BF - 18.3) - +15.5 lbs.
Total body water % - 62.5 (balance is 62.5%) - Balanced
Tanita muscle mass lbs. - 181.2 (est. goal lean muscle mass - 156.7) - +24.5 lbs. (water)
Tanita bone mass lbs. - 9.2 (est. goal at 10% BF - 7.8) - +1.4 lbs (water)
RDI - 2526 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 21
Omron total body fat % - 29.3
Omron total body fat lbs. - 65.0 (based on 221.8 total pounds)
Omron muscle mass lbs. - 156.8 (no way to determine how much glycogen in muscles)
Macros (in grams, rounded) (updated on February 20, 2018):
Targets: 105 fat, 25 carbs, 15 fiber, 10 net carbs, 120 protein (1525 cals)
Ate: 108 fat, 28 carbs, 12 fib, 16 net carbs, 99 prot, 1505 cals (3079 used, 1574 deficit)
Month avg: 96 fat, 50 carbs, 18.6 fib, 31.2 net carbs, 79 prot, 1560 cals (2925 used, 1365 deficit)
Diet Calendar Entries for 21 February 2018:
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1505 kcal
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Fat: 107.78g | Prot: 99.02g | Carb: 27.91g.
Breakfast: Coffee. Lunch: Water , Laughing Cow Mini Babybel Light Cheese, StarKist Foods Tuna Creations Ranch, StarKist Foods Tuna Creations Hot Buffalo Style, Safeway Steams in The Bag – Broccoli and Cauliflower. Dinner: Coffee, Kerrygold Naturally Softer Pure Irish Butter, America's Choice Bacon Thick Sliced, Egg, Colavita Extra Virgin Olive Oil, Bob's Red Mill Almond Meal Flour, Baking Powder (Sodium Aluminum Sulfate, Double Acting), Egg, Brazil Nuts, Walden Farms Calorie Free Pancake Syrup, Lucerne Pepper Jack Cheese. Snacks/Other: Water, Viva Naturals Krill Oil, Now Zinc, Smoky Mountain Naturals DIM with Bioperine, Hunza Gold Apricot Kernels, MK-7 Vitamin K2, Kelp, Vitamin D3 5000 IU, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Nature Made Super B-Complex, Daisy Sour Cream. more...
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