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Woke at 217.6, down 2.8 from yesterday after a nice day of flushing out water and bulk. Slept in and that felt great. Fasted until noon and then made a smoothie with all the seeds, nibs, and powders in my possession! Going to do some black coffee and water through the day and then eat at dinner. UPDATE: Denise brought home a roasted chicken for dinner, so I tore up half of that plus some nut and seed bread and a bit of red wine. Numbers all about where I want them, although the red wine added a few extra carbs. Got down to 216.4 before bed, so moving in the right direction.
12/16/17 Tanita Numbers (after dinner, after 1.2 miles):
Weight - 216.4 (est. goal at 10% - 183.0) - 33.4 lbs. to lose
Total body fat % - 15.3 (goal is 10.0) - +5.3%
Total body fat lbs. - 33.6 (est. goal at 10% BF - 18.3) - +15.3 lbs.
Total body water % - 58.2 (balance is 62.5%) - 4.3% dehydrated
Muscle mass lbs. - 173.8 (est. goal at 10% BF - 156.7) - +17.1 lbs. (water)
Bone mass lbs. - 9.0 (est. goal at 10% BF - 8.0) - +1.0 (water)
RDI - 2419 / Visceral fat rating - 11 (goal is 8) / Metabolic age - 19
Macros (in grams, rounded) (updated on 12/06/17):
Targets: 40 carbs, 20 fiber, 20 net carbs, 110 protein, plus fat cals to equal 1000 less than burned)
Ate: 109 fat, 59 carbs, 37 fib, 22 net carbs, 112 prot, 1836 cals (2436 used, 600 deficit)
Month avg: 113 fat, 37 carbs, 14.3 fib, 22.1 net carbs, 117 prot, 1803 cals (2950 used, 1147 deficit)
Diet Calendar Entries for 16 December 2017:
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1836 kcal
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Fat: 109.02g | Prot: 111.95g | Carb: 59.30g.
Lunch: Water, Wild Planet Wild Sardines in Extra Virgin Olive Oil, Healthworks Cacao Nibs, Get Chia Premium Chia Seeds, Renew Life Skinny Gut Acacia Fiber, Dr. Berg Raw Wheat Grass Juice Powder, Triquetra Health Organic Spirulina, Now Foods Organic Chlorella Powder, Hershey's Natural Unsweetened Cocoa, Spectrum Organic Ground Flaxseed, Terrasoul Amla Powder, Silk Coconutmilk Unsweetened, Water, Coffee. Dinner: Red Table Wine, Lucerne Pepper Jack Cheese, Chicken Breast, Chicken Thigh, Kerrygold Naturally Softer Pure Irish Butter, Nordic Nut and Seed Bread. Snacks/Other: 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, Daisy Sour Cream. more...
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