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Woke at 223.2, down 1.0 from yesterday but again, ate a late dinner that is mostly still with me this morning. Working from home today so took two Lasix and will flush coffee and water through all day. Targeting 1971 calories to adjust a bit. UPDATE: Moved a lot of water today and weighed 221.4 before dinner. Caught up on my monthly calorie goal.
9/22/17 Tanita Numbers (before dinner, after 3.6 miles):
Weight - 221.4 (est. goal at 10% - 183.0) - 38.4 lbs. to lose
Total body fat % - 15.5 (goal is 10.0) - +5.5%
Total body fat lbs. - 34.4 (est. goal at 10% BF - 18.3) - +16.1 lbs.
Total body water % - 57.3 (balance is 62.5%) - 5.2% dehydrated
Muscle mass lbs. - 178.0 (est. goal at 10% BF - 156.7) - +21.3 lbs. (water)
Bone mass lbs. - 9.0 (est. goal at 10% BF - 8.0) - +1.0 lbs. (water)
RDI - 2426 / Visceral fat rating - 11 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for late September 2017):
Targets: 200 fat, 50 carbs, 25 fiber, 25 net carbs, 50 prot, 2100 cals
Ate: 137 fat, 52 carbs, 27 fib, 26 net carbs, 126 prot, 1950 cals (3006 used, 1056 deficit)
Month avg: 118 fat, 62 carbs, 21 fib, 39 net carbs, 155 prot, 2099 cals (2874 used, 775 deficit)
Diet Calendar Entries for 22 September 2017:
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1950 kcal
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Fat: 137.14g | Prot: 126.02g | Carb: 52.38g.
Breakfast: Water, Coffee, Premier Nutrition High Protein Shake - Chocolate. Lunch: Kitchen Basics Natural Chicken Cooking Stock, Water, Nordic Nut and Seed Bread, Kerrygold Naturally Softer Pure Irish Butter, La Croix Cranberry Raspberry Flavored Sparkling Water. Dinner: Sabra Roasted Pine Nut Hummus, Cucumber (Peeled), Ketchup, Mayonnaise, Garden Cuts Green Leaf Lettuce, Denny's Sliced Tomatoes (3 Slices), HEB Prime 1 Beef Burger Brisket Steak, Bolthouse Farms Chunky Blue Cheese Yogurt Dressing, Fresh Express Hearts of Romaine. Snacks/Other: Sonic Lo-Cal Diet Limeade (Medium), Now Zinc, Smoky Mountain Naturals DIM with Bioperine, 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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