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Woke at 212.4, down .4 from yesterday. Targeting 600 calories today for my 5:2 intermittent fast. Final med drip of the week this morning and definitely have the constipation and water retention that it brings. Taking it easy today to drop cortisol levels and to adhere to my new every other day HIIT workout regimen. Have a great weekend everyone! UPDATE: Stuck on the computer at work today, so no exercise. It’s my day off anyway, but not even walking at work because I worked from home. Fasted until 7 pm except for black coffee and water (plus a morning shot of coconut oil in my first cup). Got a 209.6 weigh in before dinner. Still carrying a lot of bloat inside me that has to go sometime -- maybe tonight after dinner if I’m lucky. I’ve taken to logging my lowest weight over the past 7 days but as of tonight that is last Saturday at 208.0, so I just logged it. Maybe I can squeeze off a few more pounds tomorrow. Dehydration screwing with the body fat numbers. Nailed calorie goal.
7/22/16 Tanita Numbers (after 23 hours fasting, no workout):
Weight - 209.6 (est. goal at 10% BF - 183.0) - 26.6 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 % - 58.2 (balance is 62.5%) - 4.3% dehydrated
Muscle mass lbs. - 168.7 (est. goal at 10% BF - 156.7) - +12.0 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 - 2320 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 19
Macros (in grams, rounded) (updated for July):
Targets: 180 fat, 40 net carb, 80 prot, 30 fib, 1500 sod, 2100 cals
Ate: 30 fat, 12 net carb, 61 prot, 16 fib, 786 sod, 615 cals (2340 used, 1725 deficit)
Running avg: 112 fat, 78 carb, 99 prot, 1691 cals (2839 used, 1148 deficit)
Diet Calendar Entries for 22 July 2016:
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615 kcal
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Fat: 29.93g | Prot: 60.73g | Carb: 28.13g.
Breakfast: Nature's Way Organic Extra Virgin Coconut Oil. Dinner: Colavita Extra Virgin Olive Oil, Spinach, Eggplant, Chicken Breast (Skin Not Eaten). Snacks/Other: Jarrow Glutathione Reduced, Organic India Whole Husk Psyllium, Aloe Vera Juice, MK-7 Vitamin K2, C-1000, Kelp, Vitamin D3 1000 IU, Super Krill, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Fage Total 2% Greek Yogurt, Nature Made Calcium, Nature Made Super B-Complex. more...
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