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Woke at 214.6, down 1.0 from yesterday. Water starting to move out. Targeting 600 calories on a 5:2 IF day. UPDATE: Ate a large salad at noon and another large salad and some paleo bread at 4:30. Got back to 211.8 for a weigh in. Will do some HIIT squats tonight (did not do them yesterday).
8/22/16 Tanita Numbers (before dinner, before workout):
Weight - 211.8 (est. goal at 10% BF - 183.0) - 28.8 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 32.2 (est. goal at 10% BF - 18.3) - +13.9 lbs.
Total body water % - 59.8 (balance is 62.5%) - 2.7% dehydrated
Muscle mass lbs. - 170.8 (est. goal at 10% BF - 156.7) - +14.1 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 - 2357 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for August):
Targets: 180 fat, 40 net carb, 80 prot, 30 fib, 1500 sod, 2100 cals
Ate: 38 fat, 24 net carb, 31 prot, 16 fib, 587 sod, 610 cals (2454 used, 1844 deficit)
Running avg: 111 fat, 72 carb, 96 prot, 1622 cals (2746 used, 1124 deficit)
Diet Calendar Entries for 22 August 2016:
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610 kcal
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Fat: 38.34g | Prot: 30.72g | Carb: 39.08g.
Lunch: Emerald Cocoa Roast Almonds 100 Calorie Pack, Fresh Express Leafy Green Romaine, Earthbound Farm Organic Hearts of Romaine. Dinner: Bolthouse Farms Raspberry Merlot Vinaigrette Dressing, Bolthouse Farms Chunky Blue Cheese Yogurt Dressing, Paleo Bread with Cinnamon and Chia, Paleo Bread with Protein Powder, Central Market Organics Baby Spinach. Snacks/Other: Planters Deluxe Mixed Nuts, Jarrow Glutathione Reduced, 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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