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Woke at 212.6, up 2.4 from yesterday. This shows some med induced water weight despite a sub-1000 calorie day. Beginning new macro targets today to be even more strict on carbs and lower on protein. Carbs 8% - Protein 15% - Fat 77%. Will be quite a challenge as I did not hit my macro targets last month. Will be eating a ton of nuts and cruciferous veggies. UPDATE: Came home from meds and finished work. Took some calls while walking and then did another 60 minutes on the treadmill while updating websites. Got my six miles and a weigh in of 210.2. Showing a strange bump in body fat over the past few days. Will keep an eye on that. Had a giant salad for lunch and will do another for dinner. I see competing goals of massive raw veggie intake with LCHF. I will try to cut all sugar and simple carbs this month.
7/01/16 Tanita Numbers (after 6 miles of walking at 3 mph):
Weight - 210.2 (est. goal at 10% BF - 183.0) - 27.2 lbs. to lose
Total body fat % - 15.4 (goal is 10% BF) - +5.4%
Total body fat lbs. - 32.3 (est. goal at 10% BF - 18.3) - +14.0 lbs.
Total body water % - 60.9 (balance is 62.5%) - 1.6% dehydrated
Muscle mass lbs. - 169.1 (est. goal at 10% BF - 156.7) - +12.4 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 lbs. (water)
RDI - 2384 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20
Macros (in grams, rounded) (updated for July):
Targets: 180 fat, 40 net carb, 80 prot, 35 fib, 1500 sod, 2100 cals
Ate: 151 fat, 73 net carb, 96 prot, 47 fib, 1699 sod, 2120 cals (3199 used, 1079 deficit)
Running avg: 151 fat, 73 carb, 96 prot, 2120 cals (3199 used, 1079 deficit)
Diet Calendar Entries for 01 July 2016:
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2120 kcal
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Fat: 151.06g | Prot: 95.79g | Carb: 119.49g.
Breakfast: Lucerne Medium Cheddar Cheese. Lunch: Cracker Barrel Cheddar Jack Cheese Sticks, Beets, Broccoli, Great Value Whole Natural Almonds, Olive Oil, Balsamic Vinegar, Fresh Express Baby Kale Mix. Dinner: Philadelphia Original Cream Cheese, Roasted Broiled or Baked Chicken (Skin Not Eaten), Brussels Sprouts, Nutiva Shortening. Snacks/Other: Aloe Vera Juice, Fage Total 2% Greek Yogurt, Glutathione Reduced, MK-7 Vitamin K2, C-1000, Kelp, Vitamin D3 1000 IU, Super Krill, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Nature Made Calcium, Nature Made Super B-Complex. more...
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