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Woke at 211.4, down 1.0 from yesterday. Targeting 1479 calories today. UPDATE: Came home after work at 210.6. No workout rest day but got in a lot of walking. Ate right on calorie goal including my two types of paleo bread (but in reasonable amounts!) Targeting 2083 calories tomorrow.
8/16/16 Tanita Numbers (before dinner, no workout):
Weight - 210.6 (est. goal at 10% BF - 183.0) - 27.6 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 31.9 (est. goal at 10% BF - 18.3) - +13.5 lbs.
Total body water % - 62.0 (balance is 62.5%) - .5% dehydrated
Muscle mass lbs. - 169.9 (est. goal at 10% BF - 156.7) - +13.2 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 lbs. (water)
RDI - 2348 / Visceral fat rating - 9 (goal is 8) / Metabolic age - 21
Macros (in grams, rounded) (updated for August):
Targets: 180 fat, 40 net carb, 80 prot, 30 fib, 1500 sod, 2100 cals
Ate: 95 fat, 45 net carb, 95 prot, 42 fib, 1258 sod, 1496 cals (3057 used, 1561 deficit)
Running avg: 112 fat, 75 carb, 96 prot, 1632 cals (2729 used, 1097 deficit)
Diet Calendar Entries for 16 August 2016:
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1496 kcal
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Fat: 95.43g | Prot: 95.08g | Carb: 87.26g.
Breakfast: Monster Beverage Lo-carb Monster Energy. Lunch: Cauliflower, Emerald Natural Almonds 100 Calorie Pack, Julian Bakery Primal Protein Bar – Blueberry Cheesecake. Dinner: Paleo Bread with Almond Meal, Paleo Bread with Protein Powder, Smucker's Sugar Free Seedless Blackberry Jam, Smucker's Natural Chunky Peanut Butter, Maple Grove Farms Sugar Free Balsamic Vinaigrette, Pork Chops (Top Loin, Boneless), Lettuce Salad with Assorted Vegetables. Snacks/Other: Brazil Nuts, Brazil Nuts, Healthworks Cacoa Nibs, Jarrow Glutathione Reduced, MK-7 Vitamin K2, C-1000, Kelp, Vitamin D3 1000 IU, Super Krill, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Nature Made Calcium. more...
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