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Woke at 212.2, down 3.0 from yesterday. Got some movement late last night and early, early this morning. Worked on some projects until 3:30 am, so slept in until 1:30 pm on Sunday. That put me right into my eating window so I had a massive omelet to kick off the day. The 212.2 is likely my low for the day with two meals to eat, but will check later. Targeting 2093 calories today. UPDATE: Enjoyed two big meals, hit my calorie goal, and got close to my macros. With all the sleep today, will probably even out calorie input and output by the end of the day. Tomorrow is a 5:2 fast day.
7/24/16 Tanita Numbers (after 18 hours fasting, no workout):
Weight - 212.2 (est. goal at 10% BF - 183.0) - 29.2 lbs. to lose
Total body fat % - 15.4 (goal is 10% BF) - +5.4%
Total body fat lbs. - 32.7 (est. goal at 10% BF - 18.3) - +14.4 lbs.
Total body water % - 57.5 (balance is 62.5%) - 5.0% dehydrated
Muscle mass lbs. - 170.9 (est. goal at 10% BF - 156.7) - +14.2 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 lbs. (water)
RDI - 2289 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for July):
Targets: 180 fat, 40 net carb, 80 prot, 30 fib, 1500 sod, 2100 cals
Ate: 154 fat, 42 net carb, 117 prot, 31 fib, 1637 sod, 2096 cals (2183 used, 87 deficit)
Running avg: 115 fat, 78 carb, 101 prot, 1725 cals (2801 used, 1076 deficit)
Diet Calendar Entries for 24 July 2016:
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2096 kcal
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Fat: 154.38g | Prot: 116.54g | Carb: 72.60g.
Lunch: Butter, Jalapeno Peppers, Blackberries, Broccoli, Colavita Extra Virgin Olive Oil, Spinach, Lucerne Sliced Pepper Jack Cheese, Blueberries, Egg, dannon Light & Fit Greek Yogurt, Organic India Whole Husk Psyllium, Nature's Way Organic Extra Virgin Coconut Oil. Dinner: Nature's Way Organic Extra Virgin Coconut Oil, Philadelphia Original Cream Cheese, Smucker's Natural Chunky Peanut Butter, Smucker's Sugar Free Strawberry Jam, Julian Bakery Paleo Wrap, Lettuce Salad with Assorted Vegetables, Colavita Extra Virgin Olive Oil, Shadybrook Farms Boneless Turkey Breast Chops. Snacks/Other: Vitafusion Fiber Well Gummies, Ghirardelli Intense Dark Midnight Reverie 86% Cacao (1), Aloe Vera Juice, C-1000, Kelp, Vitamin D3 1000 IU, Super Krill, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Organic India Whole Husk Psyllium, Nature Made Calcium, Nature Made Super B-Complex. more...
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