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Woke at 220.4, up .2 from yesterday despite a low calorie day. Will try for keto level carbs today. UPDATE: Came home at 218.0 after a good eating day. Ate eggs, cheese, and bacon for breakfast and tuna, avocado, and nuts for lunch. Had an omelet and some cheese for dinner, so nailed my keto macros although I went over on calories. Didn't drink a lot today so will try to compensate tonight.
8/29/17 Tanita Numbers (before dinner, after 2.7 miles):
Weight - 218.0 (est. goal at 10% BF - 183.0) - 35.0 lbs. to lose
Total body fat % - 15.4 (goal is 10.0) - +5.4%
Total body fat lbs. - 33.5 (est. goal at 10% BF - 18.3) - +15.2 lbs.
Total body water % - 59.6 (balance is 62.5%) - 2.9% dehydrated
Muscle mass lbs. - 175.5 (est. goal at 10% BF - 156.7) - +18.8 lbs. (water)
Bone mass lbs. - 9.0 (est. goal at 10% BF - 8.0) - +1.0 lbs. (water)
RDI - 2418 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for August 2017):
Targets: 150 fat, 40 carbs, 35 fiber, 20 net carbs, 120 prot, 1910 cals
Ate: 154 fat, 26 carbs, 12 fib, 14 net carbs, 147 prot, 2103 cals (3020 used, 917 deficit)
Month avg: 113 fat, 67 carbs, 29 fib, 39 net carbs, 139 prot, 1917 cals (2995 used, 1078 deficit)
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2103 kcal
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Yağ: 153,65g | Prot: 146,82g | Karb: 25,88g.
Kahvaltı: America's Choice Bacon Thick Sliced, Lucerne Medium Cheddar Cheese Slices - Full Fat, Egg, Coffee, Cream (Half & Half), Atkins Strawberry Shake. Öğle Yemeği: Water, Emerald Natural Walnuts & Almonds 100 Calorie Pack, Avocados, StarKist Foods Tuna Creations Hickory Smoked Tuna (Pouch), StarKist Foods Tuna Creations Hot Buffalo Style. Akşam Yemeği: Water, Lucerne Extra Sharp Cheddar Cheese, Lucerne Pepper Jack Cheese, Lucerne Muenster Cheese, Lucerne Swiss Emmentaler Cheese, Colavita Extra Virgin Olive Oil, Egg. Aperatifler/Diğer: Water, 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, Daisy Sour Cream. devamı için...
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