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Great day on plan today resulted in loss of another pound before dinner at 215.2. Still showing a lot of water, but will drop that soon. Loving how the body fat percentage and weight are staying low.
Here are the 7/17/14 Tanita Numbers (pre-dinner):
Weight - 215.2
Goal Weight (10% BF) - 210.4
Total body fat % - 12.0
Total body fat lbs. - 25.8
Total body water % - 70.3
Visceral fat rating - 8
Muscle mass lbs. - 180.2
Physique rating - 6
Bone mass lbs. - 9.2
Daily calories: 4446 (RDI 2498)
Metabolic age - 12
If It Fits Your Macros numbers (macro numbers in grams, rounded):
Today targets: 80 fat, 80 carbs, 40-50 fiber, 200 protein, 1840 cals
Today ate: 62 fat, 58 carbs, 22 fiber, 240 protein, 1761 cals (3033 used, 1272 deficit)
Running avg: 95 fat, 250 carbs, 164 protein, 2642 cals (2735 used, 93 deficit)
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215.2 lb
Lost so far: 109.8 lb.
Still to go: 10.2 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 17 July 2014:
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1761 kcal
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Fat: 62.13g | Prot: 239.58g | Carb: 57.98g.
Breakfast: Bob's Red Mill Chia Seed, Syntrax Nectar Latte Cappuccino Whey Protein Isolate, Lucerne 2% Low Fat Cottage Cheese, Now Real Food Golden Flax Seeds, EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Nature Valley Protein Chewy Bars - Salted Caramel Nut. Dinner: Fresh Express Baby Kale Mix, Chicken Breast (Skin Not Eaten), Chicken Breast (Skin Not Eaten), Green String Beans. more...
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losing 5.1 lb a week
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