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Woke at 210.8, down .4 from yesterday. Have fasted since about 2 pm yesterday. Sort of liked the one meal a day thing in the mid afternoon as I was still full at dinner time. Not sure what time I will eat today. UPDATE: Ate lunch again today but added more protein at dinner time. Weighed 211.8 at 9:30 pm so this morning's weigh in is today's low. Stayed with keto carb levels.
11/21/17 Tanita Numbers (waking):
Weight - 210.8 (est. goal at 10% - 183.0) - 27.8 lbs. to lose
Total body fat % - 16.1 (goal is 10.0) - +6.1%
Total body fat lbs. - 34.0 (est. goal at 10% BF - 18.3) - +15.7 lbs.
Total body water % - 51.6 (balance is 62.5%) - 10.9% dehydrated
Muscle mass lbs. - 168.8 (est. goal at 10% BF - 156.7) - +12.1 lbs. (water)
Bone mass lbs. - 8.0 (est. goal at 10% BF - 8.0) - At goal
RDI - 2126 / Visceral fat rating - 13 (goal is 8) / Metabolic age - 28
Macros (in grams, rounded) (updated in Mid-October 2017):
Targets: 150 fat, 50 carbs, 25 fiber, 25 net carbs, 50 protein, 1650 cals
Ate: 115 fat, 42 carbs, 26 fib, 15 net carbs, 90 prot, 1535 cals (3241 used, 1706 deficit)
Month avg: 107 fat, 43 carbs, 16.8 fib, 26.2 net carbs, 107 prot, 1695 cals (2935 used, 1240 deficit)
Diet Calendar Entries for 21 November 2017:
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1535 kcal
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Fat: 114.65g | Prot: 89.54g | Carb: 41.57g.
Breakfast: Coffee, Water. Lunch: Coffee, Wild Planet Wild Sardines in Extra Virgin Olive Oil, Water, Kerrygold Naturally Softer Pure Irish Butter, Nordic Nut and Seed Bread, Calavo Avocado. Dinner: Colavita Extra Virgin Olive Oil, Baby Spinach, Shadybrook Farms Boneless Turkey Breast Chops, Smucker's Natural Creamy Peanut Butter, Coffee, Water. Snacks/Other: La Croix Grapefruit Flavored Sparkling Water, Halo Top Creamery Candy Bar Ice Cream, Daisy Sour Cream, Jarrow Glutathione Reduced, Hunza Gold Apricot Kernels, Now Zinc, Smoky Mountain Naturals DIM with Bioperine, MK-7 Vitamin K2, Kelp, Vitamin D3 5000 IU, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Nature Made Fish Oil 1200Mg, Nature Made Super B-Complex. more...
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