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Woke at 214.2, down 2.4 from yesterday. Last day of work before vacation. Targeting 2092 calories today, although I have 300 left in the bank based on some recent low calorie days. UPDATE: Had a fun day at work wrapping up stuff with my team before vacation. Came home at 213.6. Getting there! Opened a bottle of Spanish Garnacha red wine to kick off vacation. All packed but doing the house up a bit as my daughter Emily arrives from Chicago with four house guests tomorrow for director meetings for Human Rights Campaign in DC this weekend! (We will miss her by hours but we will meet her in Chicago mid week next week). I will check in daily from the road!
7/12/17 Tanita Numbers (after all day fast, after 3.3 miles):
Weight - 213.6 (est. goal at 10% BF - 183.0) - 30.6 lbs. to lose
Total body fat % - 15.4 (goal is 10.0) - +5.4%
Total body fat lbs. - 32.8 (est. goal at 10% BF - 18.3) - +14.5 lbs.
Total body water % - 62.5 (balance is 62.5%) - 0.0% dehydrated
Muscle mass lbs. - 171.8 (est. goal at 10% BF - 156.7) - +15.1 lbs. (water)
Bone mass lbs. - 9.0 (est. goal at 10% BF - 8.0) - +1.0 lbs. (water)
RDI - 2419 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 21
Macros (in grams, rounded) (updated for July 2017):
Targets: 165 fat, 50 carbs, 35 fiber, 15 net carbs, 105 prot, 2105 cals (6 days)
Ate: 117 fat, 69 carbs, 35 fib, 34 net carbs, 159 prot, 2221 cals (2751 used, 530 deficit)
Running avg: 108 fat, 57 carbs, 29 net carbs, 121 prot, 1736 cals (2700 used, 964 deficit)
Diet Calendar Entries for 12 July 2017:
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2221 kcal
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Fat: 117.11g | Prot: 158.94g | Carb: 68.84g.
Breakfast: Water, Coffee, Lucerne Medium Cheddar Cheese Slices - Full Fat, America's Choice Bacon Thick Sliced, Egg, Atkins Dark Chocolate Royale Shake. Lunch: Coffee, Vitafusion Fiber Well Sugar Free Gummies, Chicken Breast (Skin Not Eaten), Emerald Natural Almonds 100 Calorie Pack. Dinner: Vitafusion Fiber Well Sugar Free Gummies, Lucerne Muenster Cheese, Red Table Wine, Kerrygold Naturally Softer Pure Irish Butter, Nordic Nut and Seed Bread, Vitafusion Fiber Well Sugar Free Gummies, Emerald Natural Almonds 100 Calorie Pack, Swanson White Premium Chunk Chicken Breast (2 oz). Snacks/Other: Water, Hunza Gold Apricot Kernels, Dr. Berg Adrenal Night Formula, Swanson Stinging Nettle Root, Whole Cruciferous Food, Herbal Secrets Dandelion Root, Jarrow Glutathione Reduced, MK-7 Vitamin K2, Kelp, Vitamin D3 1000 IU, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Nature Made Fish Oil 1200Mg. more...
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