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Woke at 210.2, the same as yesterday. Have some constipation to work through. Off my usual magnesium citrate tabs and other vitamin supplements for a week to see how my vitamin numbers look without them. Just had that blood test so we will see. Targeting 2100 calories today. Weighed 210.0 coming in the door after work so that's my low for today. Time for dinner. Will have to be patient to see if I can hit the blue line without an intense workout that burns off 3-4 pounds.
7/20/16 Tanita Numbers (before dinner, no workout):
Weight - 210.0 (est. goal at 10% BF - 183.0) - 27.0 lbs. to lose
Total body fat % - 15.1 (goal is 10% BF) - +5.1%
Total body fat lbs. - 31.7 (est. goal at 10% BF - 18.3) - +13.4 lbs.
Total body water % - 61.7 (balance is 62.5%) - .8% dehydrated
Muscle mass lbs. - 169.7 (est. goal at 10% BF - 156.7) - +13.0 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 lbs. (water)
RDI - 2334 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 20
Macros (in grams, rounded) (updated for July):
Targets: 180 fat, 40 net carb, 80 prot, 30 fib, 1500 sod, 2100 cals
Ate: 134 fat, 54 net carb, 142 prot, 36 fib, 3445 sod, 2101 cals (2972 used, 871 deficit)
Running avg: 114 fat, 80 carb, 100 prot, 1725 cals (2865 used, 1140 deficit)
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2101 kcal
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Fett: 133,78g | Eiw: 142,33g | Kohlh: 89,70g.
Frühstück: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Mittagessen: Baken-ets Traditional Fried Pork Skins, Quest Banana Nut Muffin Natural Protein Bar, Green String Beans, Blue Diamond Whole Natural Almonds 100 Calorie Packs. Abendessen: Strawberries, Smucker's Sugar Free Strawberry Jam, Julian Bakery Paleo Wrap, Brazil Nuts, Philadelphia Original Cream Cheese, Colavita Extra Virgin Olive Oil, Lettuce Salad with Assorted Vegetables, Chicken Breast (Skin Not Eaten), Vita Coco 100% Pure Coconut Water. Snacks/Sonstiges: Aloe Vera Juice, Glutathione Reduced, MK-7 Vitamin K2, Kelp, Turmeric Capsules, Centrum Silver - Men 50+, Fage Total 2% Greek Yogurt. mehr...
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