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Woke at 213.4, down 4.0 from yesterday after a very low calorie day. Essentially only ate a light breakfast and added some alcohol later. Targeting 1910 today. UPDATE: Ate a good breakfast and lunch today but all LCHF. Walked a great deal, too. Got a 212.0 weigh in after work. Ate a good dinner and ended the day under calorie goal and on track for macros.
8/17/17 Tanita Numbers (before dinner, after 4.4 miles):
Weight - 212.0 (est. goal at 10% BF - 183.0) - 29.0 lbs. to lose
Total body fat % - 15.4 (goal is 10.0) - +5.4%
Total body fat lbs. - 32.7 (est. goal at 10% BF - 18.3) - +14.4 lbs.
Total body water % - 60.1 (balance is 62.5%) - 2.4% dehydrated
Muscle mass lbs. - 170.5 (est. goal at 10% BF - 156.7) - +13.8 lbs. (water)
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 lbs. (water)
RDI - 2376 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for August 2017):
Targets: 150 fat, 40 carbs, 35 fiber, 20 net carbs, 120 prot, 1910 cals
Ate: 131 fat, 55 carbs, 19 fib, 36 net carbs, 130 prot, 1881 cals (3377 used, 1496 deficit)
Month avg: 102 fat, 69 carbs, 28 fib, 41 net carbs, 136 prot, 1855 cals (3027 used, 1172 deficit)
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212.0 lb
Lost so far: 113.0 lb.
Still to go: 7.0 lb.
Diet followed 100%.
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Diet Calendar Entries for 17 August 2017:
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1881 kcal
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Fat: 131.11g | Prot: 129.89g | Carb: 54.81g.
Breakfast: Coffee, America's Choice Bacon Thick Sliced, Lucerne Medium Cheddar Cheese Slices - Full Fat, Egg, Water, Snapple Diet Peach Iced Tea (16 oz). Lunch: Nice! Orange Mango Sparkling Water, Muscle Milk Banana Creme Protein Shake (14 oz), Fiorucci Hard Salami Panino, Eggland's Best Hard Cooked Peeled Eggs. Dinner: Philadelphia Regular Cream Cheese, Nordic Nut and Seed Bread, Safeway Select Tzatziki Cucumber Dressing, Athenos Natural Crumbled Feta Cheese, Fresh Express Baby Spinach, Meat Loaf. Snacks/Other: Lipton Pure Leaf Unsweetened Iced Tea, Water, Halo Top Creamery Black Cherry Ice Cream, Halo Top Creamery Peanut Butter Cup Ice Cream, Halo Top Creamery Sea Salt Caramel Ice Cream, Now Zinc, Smoky Mountain Naturals DIM with Bioperine, Nutraherbals Ashwaganda with Black Pepper Extract, Asquared Rhodiola Rosea, Hunza Gold Apricot Kernels, MK-7 Vitamin K2, Kelp, Vitamin D3 5000 IU, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Nature Made Fish Oil 1200Mg. more...
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losing 1.2 lb a week
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