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Woke at 223.6, down .8 from yesterday but a lot of water remains to flush out. Targeting 1604 calories today, all at dinner. UPDATE: Fasted until 6 pm, and got a 219.0 weigh in before eating. Ate a huge dinner but one that was right on calorie goals. A bit high on carbs as I added a lot of superfoods. Fully back on calorie goal for the month.
12/29/16 Tanita Numbers (after 23 hour fast, before dinner):
Weight - 219.0 (est. goal at 10% BF - 183.0) - 36.0 lbs. to lose
Total body fat % - 15.7 (goal is 10.0) - +5.7%
Total body fat lbs. - 34.5 (est. goal at 10% BF - 18.3) - +16.2 lbs.
Total body water % - 61.8 (balance is 62.5%) - .7% dehydrated
Muscle mass lbs. - 175.3 (est. goal at 10% BF - 156.7) - +18.6 lbs. (water)
Bone mass lbs. - 9.2 (est. goal at 10% BF - 8.0) - +1.2 lbs. (water)
RDI - 2505 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 21
Macros (in grams, rounded) (updated for December):
Targets: 120 fat, <60 carb, >23 fiber, <30 net carb, 110 prot, 1640 cals
Ate: 89 fat, 90 carb, 35 fib, 56 net carb, 139 prot, 1602 cals (2511 used, 909 deficit)
Running avg: 102 fat, 68 carb, 107 prot, 1640 cals (2915 used, 1275 deficit)
Diet Calendar Entries for 29 December 2016:
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1602 kcal
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Fat: 88.86g | Prot: 139.33g | Carb: 90.00g.
Dinner: Fresh Express Green & Crisp Lettuce with Iceberg & Romaine, Colavita Extra Virgin Olive Oil, Lucerne Sliced Pepper Jack Cheese, Light Italian Herb Flatbread, Smucker's Sugar Free Strawberry Jam, Smucker's Natural Chunky Peanut Butter, HoneyBaked Honey Baked Ham, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Hershey's Natural Unsweetened Cocoa, Organic Black Cumin Seeds, Healthworks Cacoa Nibs, Golden Flax Seeds, Bob's Red Mill Chia Seed. 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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