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Woke at 217.6, down .8 from yesterday. Going in to work today so will get in some good walking. Will fast until dinner. Targeting 900-1100 calories. UPDATE: Fasted until 6 pm. Moved a lot of water and waste at work today (and got some good walking in). Weighed 213.2 before dinner. Ate 1053 calories, including a lot of carbs, but it was all fruit and veggies.
11/28/16 Tanita Numbers (after 22 hours fasting):
Weight - 213.2 (est. goal at 10% BF - 183.0) - 30.2 lbs. to lose
Total body fat % - 15.5 (goal is 10% BF) - +5.5%
Total body fat lbs. - 33.0 (est. goal at 10% BF - 18.3) - +14.7 lbs.
Total body water % - 59.5 (balance is 62.5%) - 3.0% dehydrated
Muscle mass lbs. - 171.4 (est. goal at 10% BF - 156.7) - +14.7 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 lbs. (water)
RDI - 2365 / 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: 65 fat, 86 carb, 48 prot, 26 fib, 1384 sod, 1052 cals (3079 used, 2027 deficit)
Running avg: 105 fat, 82 carb, 97 prot, 1669 cals (2900 used, 1231 deficit)
View Diet Calendar, 28 November 2016:
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1052 kcal
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Fat: 64.60g | Prot: 48.47g | Carbs: 86.25g.
Dinner: Brazil Nuts, Walnuts, Hellmann's Real Mayonnaise, Turkey Breast Meat, Lucerne Sliced Pepper Jack Cheese, Grapes, Colavita Extra Virgin Olive Oil, Archer Farms Broccoli Florets. Snacks/Other: Apples, Pears, Herbal Secrets Dandelion Root, Bronson Laboratories Vitamin C, Jarrow Glutathione Reduced, MK-7 Vitamin K2, Kelp, Vitamin D3 1000 IU, 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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