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Woke at 215.0, down 2.4 from yesterday. Fasted until 7 pm and got to 213.0 before dinner. Two more pounds until we hit the blue line again. Got a week coming up with two business lunches and then Thanksgiving. Will not be able to adhere to the Warrior diet this week, but will keep the calories low.
11/20/16 Tanita Numbers (after 23 hours fasting, no workout):
Weight - 213.0 (est. goal at 10% BF - 183.0) - 30.0 lbs. to lose
Total body fat % - 15.5 (goal is 10% BF) - +5.5%
Total body fat lbs. - 33.0 (est. goal at 10% BF - 18.3) - +14.7 lbs.
Total body water % - 65.5 (balance is 62.5%) - 3.0% overhydrated
Muscle mass lbs. - 170.8 (est. goal at 10% BF - 156.7) - +14.1 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 - 2474 / Visceral fat rating - 9 (goal is 8) / Metabolic age - 23
Macros (in grams, rounded) (second update for November):
Targets: 120 fat, 40 carb, 100 prot, 25 fib, 1500 sod, 1640 cals
Ate: 56 fat, 30 carb, 145 prot, 19 fib, 1942 sod, 1198 cals (2436 used, 1238 deficit)
Running avg: 111 fat, 67 carb, 107 prot, 1708 cals (2921 used, 1213 deficit)
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213.0 lb
Lost so far: 112.0 lb.
Still to go: 8.0 lb.
Diet followed 100%.
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Diet Calendar Entries for 20 November 2016:
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1198 kcal
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Fat: 55.89g | Prot: 144.75g | Carb: 29.83g.
Dinner: Brazil Nuts, Walnuts, Mozzarella Cheese (Whole Milk), Green String Beans, Chicken Breast (Skin Not Eaten). Snacks/Other: Vitafusion Fiber Well Gummies, Nature's Way Organic Extra Virgin Coconut Oil, 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+, Fage Total 2% Greek Yogurt, Nature Made Calcium, Nature Made Super B-Complex. more...
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losing 14.0 lb a week
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