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Woke at 219.2, up .8 after 14 hours of sleep! Must have needed the rest. Targeting 1587 calories today to get back on my 1910 per day average for August. UPDATE: Ate almost on calorie goal but went over a bit. It will be easy to catch up now. Still carrying the extra weight and was heavier than my waking weight before dinner, so will keep my waking number as today's low. Again, not much exercise but I did get a lot of stuff done while standing (just all within a mile).
8/27/17 Tanita Numbers (waking, later walked .9 miles):
Weight - 219.0 (est. goal at 10% BF - 183.0) - 36.0 lbs. to lose
Total body fat % - 15.1 (goal is 10.0) - +5.1%
Total body fat lbs. - 33.1 (est. goal at 10% BF - 18.3) - +14.8 lbs.
Total body water % - 55.5 (balance is 62.5%) - 7.0% dehydrated
Muscle mass lbs. - 177.3 (est. goal at 10% BF - 156.7) - +20.6 lbs. (water)
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 lbs. (water)
RDI - 2314 / Visceral fat rating - 12 (goal is 8) / Metabolic age - 21
Macros (in grams, rounded) (updated for August 2017):
Targets: 150 fat, 40 carbs, 35 fiber, 20 net carbs, 120 prot, 1910 cals
Ate: 124 fat, 41 carbs, 20 fib, 22 net carbs, 122 prot, 1755 cals (2443 used, 688 deficit)
Month avg: 112 fat, 68 carbs, 30 fib, 40 net carbs, 138 prot, 1916 cals (2986 used, 1070 deficit)
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1755 kcal
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Fat: 123.69g | Prot: 122.20g | Carbs: 41.38g.
Breakfast: Lucerne Pepper Jack Cheese, Lucerne Swiss Emmentaler Cheese, Lucerne Muenster Cheese, Lucerne Extra Sharp Cheddar Cheese, Nordic Nut and Seed Bread, Kerrygold Naturally Softer Pure Irish Butter, Coffee. Lunch: Water, Bolthouse Farms Chunky Blue Cheese Yogurt Dressing, Lettuce Salad with Assorted Vegetables. Dinner: Colavita Extra Virgin Olive Oil, Fresh Express Sweet Butter Tender Lettuce Mix, G Hughes Sugar Free BBQ Sauce, Pork Chops (Top Loin, Boneless), Nordic Nut and Seed Bread. Snacks/Other: Daisy Sour Cream, Now Zinc, Smoky Mountain Naturals DIM with Bioperine, Nutraherbals Ashwaganda with Black Pepper Extract, Asquared Rhodiola Rosea, Hunza Gold Apricot Kernels, MK-7 Vitamin K2, Kelp, Vitamin D3 5000 IU, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Nature Made Fish Oil 1200Mg. more...
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