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Woke at 222.8, down .8 from yesterday. Will continue flushing out the water today. Targeting 1640 calories, all at dinner. UPDATE: Fasted until 7 pm and walked four miles before that. Got a 217.6 weigh in before dinner. Ate right on calorie goal and pulled the carbs back in. One more day this month. Tomorrow is my son’s birthday and he’s requested our favorite Italian place (been going for 33 years)! But I’ll hide from the pasta and bread and all will be well!
12/30/16 Tanita Numbers (after 24 hour fast, before dinner):
Weight - 217.6 (est. goal at 10% BF - 183.0) - 34.6 lbs. to lose
Total body fat % - 15.7 (goal is 10.0) - +5.7%
Total body fat lbs. - 34.2 (est. goal at 10% BF - 18.3) - +15.9 lbs.
Total body water % - 60.3 (balance is 62.5%) - 2.2% dehydrated
Muscle mass lbs. - 174.4 (est. goal at 10% BF - 156.7) - +17.7 lbs. (water)
Bone mass lbs. - 9.0 (est. goal at 10% BF - 8.0) - +1.0 lbs. (water)
RDI - 2453 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for December):
Targets: 120 fat, <60 carb, >23 fiber, <30 net carb, 110 prot, 1640 cals
Ate: 109 fat, 51 carb, 23 fib, 28 net carb, 72 prot, 1642 cals (3274 used, 1632 deficit)
Running avg: 102 fat, 68 carb, 105 prot, 1640 cals (2927 used, 1287 deficit)
Diet Calendar Entries for 30 December 2016:
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1642 kcal
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Fat: 109.04g | Prot: 72.05g | Carb: 51.11g.
Dinner: Wild Planet Wild Alaskan Sockeye Salmon, Butter, Cabbage, Hillshire Farm Polska Kielbasa (2 oz), Brazil Nuts, Red Table Wine. Snacks/Other: Vitafusion Fiber Well Gummies, 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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