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Woke at 213.8, up 1.0 from yesterday. Working from home today so will get another chance to flush out some water and bulk. Have a great week! UPDATE: Ate a big lunch at noon and dinner at 6:30. Weighed 214.4 before dinner so the waking weight is today's low. Went over calorie goal with a few tablespoons of peanut butter. Keto level carb intake but protein was high with chicken breasts for dinner.
12/04/17 Tanita Numbers (waking):
Weight - 213.8 (est. goal at 10% - 183.0) - 30.8 lbs. to lose
Total body fat % - 15.6 (goal is 10.0) - +5.6%
Total body fat lbs. - 33.4 (est. goal at 10% BF - 18.3) - +15.1 lbs.
Total body water % - 52.7 (balance is 62.5%) - 9.8% dehydrated
Muscle mass lbs. - 172.2 (est. goal at 10% BF - 156.7) - +15.5 lbs. (water)
Bone mass lbs. - 8.2 (est. goal at 10% BF - 8.0) - .+.2 (water)
RDI - 2201 / Visceral fat rating - 13 (goal is 8) / Metabolic age - 25
Macros (in grams, rounded) (updated in December 2017):
Targets: 140 fat, 40 carbs, 20 fiber, 20 net carbs, 60 protein, 1660 cals
Ate: 123 fat, 38 carbs, 19 fib, 19 net carbs, 150 prot, 1878 cals (2726 used, 846 deficit)
Month avg: 124 fat, 31 carbs, 13.0 fib, 18.1 net carbs, 127 prot, 1766 cals (2670 used, 904 deficit)
Diet Calendar Entries for 04 December 2017:
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1880 kcal
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Fat: 123.36g | Prot: 150.43g | Carb: 38.02g.
Breakfast: Nature's Way Organic Extra Virgin Coconut Oil, Water, Coffee, Premier Nutrition High Protein Shake - Chocolate. Lunch: Water, Coffee, Parmesan Cheese (Shredded), Oscar Mayer Deli Fresh Black Forest Ham, Nordic Nut and Seed Bread, Egg, Kerrygold Naturally Softer Pure Irish Butter. Dinner: Coffee, Water, Smucker's Natural Creamy Peanut Butter, Chicken Breast (Skin Not Eaten), Zucchini, Parmesan Cheese (Shredded), Newman's Own Sockarooni Pasta Sauce, Safeway Signature Pitted Ripe Extra Large Olives, Water. Snacks/Other: Coffee, Now Zinc, Smoky Mountain Naturals DIM with Bioperine, Hunza Gold Apricot Kernels, Jarrow Glutathione Reduced, MK-7 Vitamin K2, Kelp, Vitamin D3 5000 IU, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Nature Made Fish Oil 1200Mg, Nature Made Super B-Complex. more...
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