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Woke at 218.8. up 2.0 from yesterday. Still have water retention and constipation issues. Lots of sodium yesterday. Hopefully, will wean off the meds in a few days. Targeting 2010 calories today. UPDATE: Ate 650 calories at work and walked three miles. Came home at 217.2. Still retaining a lot of water although things are moving otherwise. Hit calorie goal and did OK on macros. I may have to add eggs to every dinner to get those fat grams up.
11/03/16 Tanita Numbers (before dinner, no workout):
Weight - 217.2 (est. goal at 10% BF - 183.0) - 34.2 lbs. to lose
Total body fat % - 15.5 (goal is 10% BF) - +5.5%
Total body fat lbs. - 33.7 (est. goal at 10% BF - 18.3) - +15.4 lbs.
Total body water % - 68.0 (balance is 62.5%) - 5.5% overhydrated
Muscle mass lbs. - 174.3 (est. goal at 10% BF - 156.7) - +17.6 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 9.2 (est. goal at 10% BF - 8.0) - +1.2 lbs. (water)
RDI - 2493 / Visceral fat rating - 9 (goal is 8) / Metabolic age - 26
Macros (in grams, rounded) (updated for November):
Targets: 179 fat, 25 net carb, 80 prot, 30 fib, 1500 sod, 2031 cals
Ate: 147 fat, 36 net carb, 117 prot, 42 fib, 2354 sod, 2003 cals (2835 used, 832 deficit)
Running avg: 157 fat, 59 carb, 110 prot, 2029 cals (2814 used, 785 deficit)
Diet Calendar Entries for 03 November 2016:
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2003 kcal
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Fat: 146.98g | Prot: 117.47g | Carb: 77.85g.
Lunch: Emerald Natural Walnuts & Almonds 100 Calorie Pack, Quest White Chocolate Raspberry Protein Bar, Sbarro Mixed Garden Salad, Baked or Broiled Salmon. Dinner: Safeway Steams in The Bag – Broccoli and Cauliflower, Lucerne Extra Sharp Cheddar Cheese, Oscar Mayer Deli Fresh Black Forest Ham, Lucerne Sharp Cheddar Slices, Paleo Bread with Almond Meal, Butter, Avocados. Snacks/Other: Fage Total 2% Greek Yogurt, Herbal Secrets Dandelion Root, Bronson Laboratories Vitamin C, Jarrow Glutathione Reduced, MK-7 Vitamin K2, Kelp, Vitamin D3 1000 IU, Turmeric Capsules, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg, Centrum Silver - Men 50+, Nature Made Calcium, Nature Made Super B-Complex, Daisy Sour Cream. more...
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