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Woke at 218.0, down 3.2 from yesterday after a long sleep in. Targeting 1298 calories to get back on calorie goal for the month. UPDATE: Fasted until 6:30 and walked 2 miles before dinner. Only got back to 217.6, which was a bit disappointing. That’s OK; there is a lot of month to go. Ate on target.
1/02/17 Tanita Numbers (before dinner, after 2 mile walk):
Weight - 217.6 (est. goal at 10% BF - 183.0) - 34.6 lbs. to lose
Total body fat % - 16.0 (goal is 10.0) - +6.0%
Total body fat lbs. - 34.8 (est. goal at 10% BF - 18.3) - +16.5 lbs.
Total body water % - 55.9 (balance is 62.5%) - 6.6% dehydrated
Muscle mass lbs. - 174.2 (est. goal at 10% BF - 156.7) - +17.5 lbs. (water)
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 lbs. (water)
RDI - 2349 / Visceral fat rating - 11 (goal is 8) / Metabolic age - 21
Macros (in grams, rounded) (updated for January):
Targets: 120 fat, <60 carb, >23 fiber, <30 net carb, 110 prot, 1640 cals
Ate: 99 fat, 50 carb, 24 fib, 26 net carb, 69 prot, 1303 cals (2880 used, 1577 deficit)
Running avg: 95 fat, 92 carb, 94 prot, 1642 cals (2912 used, 1270 deficit)
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217.6 lb
Lost so far: 107.4 lb.
Still to go: 12.6 lb.
Diet followed 100%.
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Diet Calendar Entries for 02 January 2017:
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1303 kcal
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Fat: 98.74g | Prot: 68.77g | Carb: 49.79g.
Dinner: Organic Black Cumin Seeds, Colavita Extra Virgin Olive Oil, Baked or Broiled Salmon, Safeway Steam in Bag Broccoli Florets, Brazil Nuts, Avocados. Snacks/Other: 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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steady weight
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