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Woke, had a black coffee, and then did a 3 mile walk outside and some pool maintenance before weighing in or eating. Those both happened at 2:30 and I came in at 213.0, down 2.4 from yesterday. Have 2700 plus calories available today based on low cal days earlier in the week, but will try to keep it in the low 2000s. UPDATE: Ate a large lunch and dinner and ended up at 2130 calories (and pretty high on net carbs). Weighed 213.2 at the end of the day so the morning weigh in is today's keeper. One interesting stat is that my resting heart rate went down 3-4 points after the long walk today. I've been missing my walking.
8/19/17 Tanita Numbers (waking, walked 3.7 miles later):
Weight - 213.0 (est. goal at 10% BF - 183.0) - 30.0 lbs. to lose
Total body fat % - 15.4 (goal is 10.0) - +5.4%
Total body fat lbs. - 32.7 (est. goal at 10% BF - 18.3) - +14.4 lbs.
Total body water % - 56.3 (balance is 62.5%) - 6.3% dehydrated
Muscle mass lbs. - 171.9 (est. goal at 10% BF - 156.7) - +15.2 lbs. (water)
Bone mass lbs. - 8.4 (est. goal at 10% BF - 8.0) - +.4 lbs. (water)
RDI - 2268 / Visceral fat rating - 11 (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: 142 fat, 117 carbs, 59 fib, 58 net carbs, 113 prot, 2131 cals (2830 used, 699 deficit)
Month avg: 106 fat, 69 carbs, 28 fib, 41 net carbs, 137 prot, 1876 cals (3034 used, 1158 deficit)
Diet Calendar Entries for 19 August 2017:
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2131 kcal
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Fat: 142.37g | Prot: 113.22g | Carb: 116.72g.
Breakfast: Coffee. Lunch: Water, Jif Natural Crunchy Peanut Butter, Celery, Premier Nutrition High Protein Shake - Chocolate, Philadelphia Regular Cream Cheese, Nordic Nut and Seed Bread, Avocados. Dinner: Water, Mission Carb Balance Whole Wheat Tortillas (79g), Mayonnaise, G Hughes Sugar Free BBQ Sauce, Cucumber (Peeled), Ken's Steak House Lite Raspberry Walnut Vinaigrette, Five Guys Onions, Denny's Sliced Tomatoes (3 Slices), Tomatoes, HEB Beef Brisket Burger. Snacks/Other: Halo Top Creamery Black Cherry Ice Cream, Halo Top Creamery Peanut Butter Cup Ice Cream, Halo Top Creamery Sea Salt Caramel Ice Cream, 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, Fage Total 2% Greek Yogurt. more...
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