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Woke at 217.0, down .4 from yesterday. Targeting 2316 calories today. But wasn't able to eat that many yesterday. We'll see how we do. UPDATE: Did a three mile walk and fasted until 4 pm. Weighed 215.4. Ate more spaghetti squash chicken parm so high on protein and carbs already. But under 50 total carbs so far. UPDATE: Way too much protein and too many carbs. Going to have to really plan out my fats.
10/02/16 Tanita Numbers (post 20 hours fasting, 3 mile walk):
Weight - 215.4 (est. goal at 10% BF - 183.0) - 32.4 lbs. to lose
Total body fat % - 14.9 (goal is 10% BF) - +4.9%
Total body fat lbs. - 32.2 (est. goal at 10% BF - 18.3) - +13.9 lbs.
Total body water % - 60.8 (balance is 62.5%) - 1.7% dehydrated
Muscle mass lbs. - 174.4 (est. goal at 10% BF - 156.7) - +17.7 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 - 2400 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 21
Macros (in grams, rounded) (updated for October):
Targets: 204 fat, 40 carb, 80 prot, 30 fib, 1500 sod, 2316 cals
Ate: 139 fat, 69 carb, 190 prot, 19 fib, 3229 sod, 2311 cals (2607 used, 296 deficit)
Running avg: 124 fat, 59 carb, 176 prot, 2079 cals (2459 used, 380 deficit)
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2311 kcal
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Grasa: 139,27g | Prot: 189,82g | Carbh: 68,68g.
Almuerzo: Safeway Orchard Nut Trio – Almonds Cashews Pistachios, Sargento Mozzarella Shredded Cheese, Trader Joe's Just Almond Meal, Prego Traditional Spaghetti Sauce, Cooked Spaghetti Squash, Chicken Breast (Skin Not Eaten). Cena: Colavita Extra Virgin Olive Oil, Lettuce Salad with Assorted Vegetables, Smucker's Natural Creamy Peanut Butter, Shadybrook Farms Boneless Turkey Breast Chops, Philadelphia Original Cream Cheese, Safeway Orchard Nut Trio – Almonds Cashews Pistachios. Pasa Bocas / Otros: Pure Krill Oil with Astaxanthin, Jarrow Glutathione Reduced, MK-7 Vitamin K2, C-1000, Kelp, Vitamin D3 1000 IU, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Fage Total 2% Greek Yogurt, Nature Made Calcium, Nature Made Super B-Complex. más...
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