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Woke at 218.0, up another 1.0 in stored glycogen. Targeting about 1900 calories today. Starting a two day class at my contractor's place. If I know them, they will have tons of snacks available. Glad to have largely moved past that temptation. If I'm early enough in getting there, I might duck in somewhere for some eggs and meat first. Have a great day. UPDATE: Avoided the snack minefield but had a marvelous lunch outdoors. Came home at 215.0. Ate pretty light at dinner and hit close to calorie goal for today. Back to school tomorrow! Might have to find my way back to that outstanding Spanish restaurant!
8/24/17 Tanita Numbers (pre dinner, after 3.7 miles):
Weight - 215.0 (est. goal at 10% BF - 183.0) - 32.0 lbs. to lose
Total body fat % - 15.4 (goal is 10.0) - +5.4%
Total body fat lbs. - 33.1 (est. goal at 10% BF - 18.3) - +14.8 lbs.
Total body water % - 60.2 (balance is 62.5%) - 2.3% dehydrated
Muscle mass lbs. - 173.1 (est. goal at 10% BF - 156.7) - +16.4 lbs. (water)
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 lbs. (water)
RDI - 2402 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for August 2017):
Targets: 150 fat, 40 carbs, 35 fiber, 20 net carbs, 120 prot, 1910 cals
Ate: 140 fat, 65 carbs, 32 fib, 33 net carbs, 107 prot, 1920 cals (3092 used, 1172 deficit)
Month avg: 110 fat, 70 carbs, 30 fib, 41 net carbs, 139 prot, 1911 cals (3021 used, 1110 deficit)
Diet Calendar Entries for 24 August 2017:
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1920 kcal
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Fat: 139.61g | Prot: 107.08g | Carb: 65.45g.
Breakfast: Coffee, Atkins Strawberry Shake. Lunch: America's Choice Bacon Thick Sliced, Avocados, Five Guys Onions, Denny's Sliced Tomatoes (3 Slices), Colavita Extra Virgin Olive Oil, Water, Smoked Salmon, Lettuce Salad with Assorted Vegetables, Cheddar Cheese, HEB Prime 1 Beef Burger Brisket Steak, Coffee, Coca-Cola Coke Zero (Can). Dinner: Smucker's Sugar Free Apricot Preserves, Philadelphia Regular Cream Cheese, Nordic Nut and Seed Bread, Celery, Jif Natural Crunchy Peanut Butter. Snacks/Other: Water, Fage Total 2% Greek Yogurt, Now Zinc, Smoky Mountain Naturals DIM with Bioperine, Nutraherbals Ashwaganda with Black Pepper Extract, Asquared Rhodiola Rosea, Hunza Gold Apricot Kernels, MK-7 Vitamin K2, Kelp, Vitamin D3 5000 IU, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Nature Made Fish Oil 1200Mg. more...
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