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Woke at 219.6, down .4 from yesterday but less than I expected as I was up several times to move water overnight. Have a cookout with friends today but will absolutely eat keto or nothing. Targeting 2003 calories today. UPDATE: Huge BBQ feast at Dale and Ellen's. I was still full at the end of the day. Lots of meat will do that! Overshot my calorie goal but mostly protein and fat. Ended the day at 220.0, so the waking weigh in is the keeper for today. No workout today.
9/02/17 Tanita Numbers (waking, walked 1.1 miles later):
Weight - 219.6 (est. goal at 10% BF - 183.0) - 36.6 lbs. to lose
Total body fat % - 15.4 (goal is 10.0) - +5.4%
Total body fat lbs. - 33.9 (est. goal at 10% BF - 18.3) - +15.6 lbs.
Total body water % - 54.4 (balance is 62.5%) - 8.1% dehydrated
Muscle mass lbs. - 177.1 (est. goal at 10% BF - 156.7) - +20.4 lbs. (water)
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 lbs. (water)
RDI - 2305 / Visceral fat rating - 12 (goal is 8) / Metabolic age - 23
Macros (in grams, rounded) (updated for September 2017):
Targets: 155 fat, 50 carbs, 30 fiber, 20 net carbs, 155 prot, 2095 cals
Ate: 142 fat, 33 carbs, 9 fib, 25 net carbs, 187 prot, 2293 cals (2297 used, 4 deficit)
Month avg: 131 fat, 40 carbs, 11 fib, 29 net carbs, 163 prot, 2205 cals (2496 used, 291 deficit)
Diet Calendar Entries for 02 September 2017:
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2293 kcal
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Fat: 141.86g | Prot: 187.44g | Carb: 33.36g.
Breakfast: Coffee, Wegmans 0% Fat Greek Yogurt Plain, Get Chia Premium Chia Seeds, Dr. Berg Raw Wheat Grass Juice Powder, Atkins Strawberry Shake. Lunch: Pulled Pork, Coca-Cola Diet Coke (Can), Coca-Cola Coke Zero, Pork Link Sausage (Smoked), Lloyd's Barbeque Company Pulled Chicken, HEB Prime 1 Beef Burger Brisket Steak. Dinner: On The Border Skinny Margarita, Coca-Cola Diet Coke (Can), Deviled Egg, Wegmans 0% Fat Greek Yogurt Plain. Snacks/Other: Water, 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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