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Woke at 217.2, down .6 from yesterday. Had a calorie surplus yesterday for the first time in recent memory. Mostly from not exercising. Feel a bit better today and I'm going to stay on my feet until the evening. Been sitting a lot the past three days. Will do brats later and not much else. Perhaps some mashed cauliflower. UPDATE: I stood all day but did not walk except for doing some laundry and some cooking. Ended up exactly where I began the day, 217.2 before dinner (and 217.6 after). Totaled 1325 calories with good macros. Still retaining a lot of water. Going into the office tomorrow so I'll get at least three miles in.
7/04/17 Tanita Numbers (after dinner, after 1.0 miles):
Weight - 217.2 (est. goal at 10% BF - 183.0) - 34.2 lbs. to lose
Total body fat % - 15.2 (goal is 10.0) - +5.2%
Total body fat lbs. - 33.0 (est. goal at 10% BF - 18.3) - +14.7 lbs.
Total body water % - 62.8 (balance is 62.5%) -.3% overhydrated
Muscle mass lbs. - 175.0 (est. goal at 10% BF - 156.7) - +18.3 lbs. (water)
Bone mass lbs. - 9.2 (est. goal at 10% BF - 8.0) - +1.2 lbs. (water)
RDI - 2492 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 21
Macros (in grams, rounded) (updated for July 2017):
Targets: 165 fat, 50 carbs, 35 fiber, 15 net carbs, 105 prot, 2105 cals (6 days)
Ate: 96 fat, 47 carbs, 28 fib, 20 net carbs, 84 prot, 1325 cals (2465 used, 1140 deficit)
Running avg: 140 fat, 69 carbs, 37 net carbs, 139 prot, 2024 cals (2365 used, 341 deficit)
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1325 kcal
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Fett: 96,04g | Eiw: 83,63g | Kohlh: 47,27g.
Frühstück: Renew Life Skinny Gut Acacia Fiber, Water, Premier Nutrition High Protein Shake - Chocolate, Coffee. Mittagessen: Kerrygold Naturally Softer Pure Irish Butter, Water, Nordic Nut and Seed Bread, Oscar Mayer Deli Fresh Black Forest Ham, Johnsonville Brats Beer 'n Bratwurst Style, Emerald Natural Almonds 100 Calorie Pack, La Croix Coconut Flavored Sparkling Water, Colavita Extra Virgin Olive Oil, Fresh Express Veggie Lover's Salad. Abendessen: Renew Life Skinny Gut Acacia Fiber, Bumble Bee Solid White Albacore Tuna in Water (2 oz), Colavita Extra Virgin Olive Oil, Fresh Express Veggie Lover's Salad. Snacks/Sonstiges: Water, 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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