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Woke at 214.2, up 1.2 from yesterday after a great day of boating but one where I drank a ton of carbs while keeping my eating under control. Will flush out and adjust today. Targeting 1132 calories on an IF day. UPDATE: Drank a lot of water, black coffee, and tea to flush out. Drank 9.25 pounds of liquid and moved 4.4 pounds of liquid today (before dinner). Yes, I’m tracking that closely! Got close to my reduced calorie goal so will eat more tomorrow. Did not work out as of 7:46 pm. Don’t know if I will. I have a lot to catch up on tonight.
6/24/17 Tanita Numbers (before dinner, after 2.2 miles of household chores):
Weight - 213.2 (est. goal at 10% BF - 183.0) - 30.2 lbs. to lose
Total body fat % - 14.7 (goal is 10.0) - +4.7%
Total body fat lbs. - 31.4 (est. goal at 10% BF - 18.3) - +13.1 lbs.
Total body water % - 57.7 (balance is 62.5%) - 4.8% dehydrated
Muscle mass lbs. - 173.0 (est. goal at 10% BF - 156.7) - +16.3 lbs. (water)
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 lbs. (water)
RDI - 2367 / Visceral fat rating - 11 (goal is 8) / Metabolic age - 20
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: 83 fat, 50 carb, 22 fib, 28 net carb, 73 prot, 1223 cals (2735 used, 1512 deficit)
Running avg: 119 fat, 70 carb, 40 net carb, 111 prot, 1941 cals (3048 used, 1107 deficit)
Diet Calendar Entries for 24 June 2017:
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1223 kcal
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Fat: 83.07g | Prot: 73.09g | Carb: 49.81g.
Lunch: Sonic Lo-Cal Diet Cherry Limeade (RT 44), Vitafusion Fiber Well Gummies, Water, Coffee, Colavita Extra Virgin Olive Oil, Fresh Express American Lettuce Blend, Pork Chops (Top Loin, Boneless). Dinner: Coffee, Nordic Nut and Seed Bread, Land O'Lakes Salted Butter, Cucumber (Peeled), Tomatoes, Fresh Express American Lettuce Blend, Bumble Bee Solid White Albacore Tuna in Water (2 oz), Colavita Extra Virgin Olive Oil, Water. Snacks/Other: 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. more...
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