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Woke at 209.4, down 2.0 from yesterday. Targeting 1936 calories today. Some walking to work but no workout today. UPDATE: Came home from work at 208.4. No workout tonight, so that’s today’s low. Ate calorie goal.
7/26/16 Tanita Numbers (before dinner; no workout):
Weight - 208.4 (est. goal at 10% BF - 183.0) - 25.4 lbs. to lose
Total body fat % - 15.1 (goal is 10% BF) - +5.1%
Total body fat lbs. - 31.5 (est. goal at 10% BF - 18.3) - +13.2 lbs.
Total body water % - 61.9 (balance is 62.5%) - .6% dehydrated
Muscle mass lbs. - 168.3 (est. goal at 10% BF - 156.7) - +11.6 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 lbs. (water)
RDI - 2319 / Visceral fat rating - 9 (goal is 8) / Metabolic age - 21
Macros (in grams, rounded) (updated for July):
Targets: 180 fat, 40 net carb, 80 prot, 30 fib, 1500 sod, 2100 cals
Ate: 112 fat, 53 net carb, 159 prot, 42 fib, 1891 sod, 1939 cals (3381 used, 1442 deficit)
Running avg: 112 fat, 77 carb, 101 prot, 1696 cals (2816 used, 1120 deficit)
Diet Calendar Entries for 26 July 2016:
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1939 kcal
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Fat: 112.23g | Prot: 159.28g | Carb: 94.81g.
Breakfast: Nature's Way Organic Extra Virgin Coconut Oil. Lunch: Smucker's Natural Chunky Peanut Butter, Quest Peanut Butter & Jelly Protein Bar, Blue Diamond Whole Natural Almonds 100 Calorie Packs, Shadybrook Farms Boneless Turkey Breast Chops. Dinner: Broccoli, Spartan Sliced Colby Jack Cheese, Flatout Light Original Flatbread, Kale, Jalapeno Peppers, Blueberries, Beef Brisket. Snacks/Other: Blueberries, Julian Bakery Paleo Wrap, Smucker's Sugar Free Apricot Preserves, Healthworks Cacoa Nibs, Cream Cheese, Aloe Vera Juice, Jarrow Glutathione Reduced, MK-7 Vitamin K2, C-1000, Kelp, Vitamin D3 1000 IU, Super Krill, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Fage Total 2% Greek Yogurt, Organic India Whole Husk Psyllium, Nature Made Calcium, Nature Made Super B-Complex. more...
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