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Woke at 218.4, down 2.4 from yesterday. Another 1000-1100 calorie day on tap. UPDATE: Fasted until 5 pm. Got back to 216.4 before dinner. Ate 1002 calories.
11/27/16 Tanita Numbers (after 21 hours fasting):
Weight - 216.4 (est. goal at 10% BF - 183.0) - 33.4 lbs. to lose
Total body fat % - 15.6 (goal is 10% BF) - +5.6%
Total body fat lbs. - 33.8 (est. goal at 10% BF - 18.3) - +15.5 lbs.
Total body water % - 59.9 (balance is 62.5%) - 2.6% dehydrated
Muscle mass lbs. - 173.6 (est. goal at 10% BF - 156.7) - +16.9 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 9.0 (est. goal at 10% BF - 8.0) - +1.0 lbs. (water)
RDI - 2423 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (second update for November):
Targets: 120 fat, 40 carb, 100 prot, 25 fib, 1500 sod, 1640 cals
Ate: 69 fat, 35 carb, 75 prot, 19 fib, 2017 sod, 1002 cals (2252 used, 1250 deficit)
Running avg: 106 fat, 82 carb, 99 prot, 1692 cals (2893 used, 1201 deficit)
View Diet Calendar, 27 November 2016:
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1002 kcal
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Fat: 68.62g | Prot: 74.77g | Carbs: 35.30g.
Dinner: G Hughes Sugar Free BBQ Sauce, Turkey Breast Meat, Colavita Extra Virgin Olive Oil, Archer Farms Broccoli Florets, Brazil Nuts, Walnuts, Wild Planet Wild Pacific Sardines in Extra Virgin Olive Oil. Snacks/Other: Healthworks Cacoa Nibs, Herbal Secrets Dandelion Root, Bronson Laboratories Vitamin C, Jarrow Glutathione Reduced, MK-7 Vitamin K2, Kelp, Vitamin D3 1000 IU, Turmeric Capsules, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg, Centrum Silver - Men 50+, Fage Total 2% Greek Yogurt, Nature Made Calcium, Nature Made Super B-Complex. more...
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