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Woke at 209.6, the same as yesterday. Targeting 2360 calories today. Going to be a scorcher at 93! UPDATE: Back to the office today and did OK on hydration but not great. A quart of sparkling water in the morning and then a 16 ounce Coke Zero at lunch but that was it until I got home. We are setting up a water club at work and that will help. Came home at 211 plus. Less than 5 hours of sleep the past two nights, Just too much to do to get to bed on time. Ate a huge dinner of brats and salad tonight and added several glasses of red wine. Took the net carbs over 40. Let’s see what the scale shows tomorrow.
6/13/17 Tanita Numbers (before dinner, after 2.1 miles):
Weight - 211.2 (est. goal at 10% BF - 183.0) - 28.2 lbs. to lose
Total body fat % - 15.0 (goal is 10.0) - +5.0%
Total body fat lbs. - 31.7 (est. goal at 10% BF - 18.3) - +13.4 lbs.
Total body water % - 61.5 (balance is 62.5%) - 1.0% dehydrated
Muscle mass lbs. - 170.7 (est. goal at 10% BF - 156.7) - +14.0 lbs. (water)
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 lbs. (water)
RDI - 2343 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 21
Macros (in grams, rounded) (updated for June 2017):
Targets: 200 fat, 55 carb, 35 fiber, 20 net carb, 120 prot, 2360 cals (5 days)
Targets: 70 fat, 35 carb, 15 fiber, 20 net carb, 50 prot, 910 cals (2 days)
Ate: 149 fat, 84 carb, 42 fib, 43 net carb, 110 prot, 2370 cals (2837 used, 467 deficit)
Running avg: 123 fat, 73 carb, 41 net carb, 108 prot, 1910 cals (3151 used, 1241 deficit)
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2370 kcal
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Fett: 149,49g | Eiw: 109,96g | Kohlh: 84,31g.
Frühstück: Emerald Natural Walnuts & Almonds 100 Calorie Pack, Fresh & Easy Strawberry Flavored Water, Smucker's Sugar Free Blueberry Preserves. Mittagessen: Coca-Cola Coke Zero, Vitafusion Fiber Well Gummies, Planters Deluxe Mixed Nuts, Nando's Extra Hot Sauce, Basted Chicken Breast. Abendessen: Healthworks Cacao Nibs, Walnuts, Red Table Wine, Signature Kitchens Chunk Chicken Breast, Bertolli Extra Virgin Olive Oil, G Hughes Sugar Free BBQ Sauce, Fresh Express American Mix Salad, Johnsonville Stadium Style Brats Cooked Bratwurst, Johnsonville Beef Brats. Snacks/Sonstiges: Water, Vitafusion Fiber Well Gummies, Hunza Gold Apricot Kernels, Dr. Berg Adrenal Night Formula, Swanson Stinging Nettle Root, Whole Cruciferous Food, Herbal Secrets Dandelion Root, Jarrow Glutathione Reduced, MK-7 Vitamin K2, Kelp, Vitamin D3 1000 IU, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Nature Made Fish Oil 1200Mg, Nature Made Super B-Complex. mehr...
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