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Woke at 212.8, down 3.8 from yesterday. Hope your Saturday is great! UPDATE: Had guys outside removing trees and cleaning up brush and they inspired me to tackle my home office. Moved a ton of stuff and actually walked 3.1 miles inside! Sore and tired. But only got to 214.4 before dinner so this morning's 212.8 is the low for the day and the week. Ate on keto targets but went a bit high on calories and protein. Harder to control that number than it is to control carbs!
12/02/17 Tanita Numbers (waking):
Weight - 212.8 (est. goal at 10% - 183.0) - 29.8 lbs. to lose
Total body fat % - 15.6 (goal is 10.0) - +5.6%
Total body fat lbs. - 33.3 (est. goal at 10% BF - 18.3) - +15.0 lbs.
Total body water % - 52.9 (balance is 62.5%) - 9.6% dehydrated
Muscle mass lbs. - 171.3 (est. goal at 10% BF - 156.7) - +14.6 lbs. (water)
Bone mass lbs. - 8.2 (est. goal at 10% BF - 8.0) - .+.2 (water)
RDI - 2219 / Visceral fat rating - 13 (goal is 8) / Metabolic age - 25
Macros (in grams, rounded) (updated in December 2017):
Targets: 140 fat, 40 carbs, 20 fiber, 20 net carbs, 60 protein, 1660 cals
Ate: 132 fat, 32 carbs, 15 fib, 17 net carbs, 114 prot, 1772 cals (2938 used, 1166 deficit)
Month avg: 133 fat, 35 carbs, 15.7 fib, 19.8 net carbs, 121 prot, 1826 cals (2760 used, 934 deficit)
Diet Calendar Entries for 02 December 2017:
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1772 kcal
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Fat: 131.96g | Prot: 114.14g | Carb: 32.36g.
Breakfast: Water, Coffee, Nature's Way Organic Extra Virgin Coconut Oil. Lunch: Water, Lucerne Pepper Jack Cheese, Market Pantry Sharp Cheddar Cheese, Wild Planet Wild Sardines in Extra Virgin Olive Oil, Emerald Natural Walnuts & Almonds 100 Calorie Pack, Kerrygold Naturally Softer Pure Irish Butter, Nordic Nut and Seed Bread. Dinner: La Croix Grapefruit Flavored Sparkling Water, Newman's Own Sockarooni Pasta Sauce, Hellmann's Real Mayonnaise, Safeway Signature Pitted Ripe Extra Large Olives, Parmesan Cheese (Shredded) , Zucchini , Chicken Breast (Skin Not Eaten), Pepsi Diet Pepsi (Bottle). Snacks/Other: Water, 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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