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Woke at 214.2, up 1.2 from yesterday. A little high on water. Targeting 1635 calories today and won't eat them until dinner. Going to try to get some treadmill work in before that but so busy at work that I'm just now logging at 3:40! UPDATE: Fasted until 7 pm but did a 3 mile treadmill walk first to try to burn off some of of the water. Somewhat successful with a 211.2 weigh in. Nailed calorie target and close on macros.
12/07/16 Tanita Numbers (after 24 hours fasting, no workout):
Weight - 211.2 (est. goal at 10% BF - 183.0) - 28.2 lbs. to lose
Total body fat % - 15.4 (goal is 10.0) - +5.4%
Total body fat lbs. - 32.5 (est. goal at 10% BF - 18.3) - +14.2 lbs.
Total body water % - 64.2 (balance is 62.5%) - 1.7% overhydrated
Muscle mass lbs. - 169.7 (est. goal at 10% BF - 156.7) - +13.0 lbs. (water)
Bone mass lbs. - 9.0 (est. goal at 10% BF - 8.0) - +1.0 lbs. (water)
RDI - 2446 / Visceral fat rating - 9 (goal is 8) / Metabolic age - 22
Macros (in grams, rounded) (updated for December):
Targets: 120 fat, <60 carb, >23 fiber, <40 net carb, 100 prot, 1640 cals
Ate: 104 fat, 65 carb, 29 fib, 36 net carb, 123 prot, 1636 cals (xxxx used, xxxx deficit)
Running avg: 109 fat, 59 carb, 117 prot, 1640 cals (xxxx used, xxxx deficit)
Diet Calendar Entries for 07 December 2016:
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1636 kcal
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Fat: 104.19g | Prot: 122.75g | Carb: 65.24g.
Dinner: Peloponnese Kalamata Olives, Kroger Deluxe Mixed Nuts, Bob's Red Mill Chia Seed, Parmesan Cheese (Grated), Butter, G Hughes Sugar Free BBQ Sauce, Safeway Steams in The Bag – Broccoli and Cauliflower, Abound Dry Roasted Sea Salt Edamame, Chicken Breast (Skin Not Eaten), Cranberries. 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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