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Woke at 221.6, down 1.6 from yesterday. Still have a lot of water to drop. Targeting 2190 calories today. UPDATE: Weighed in at 220.4 after 16:8 IF. Broke the fast with a huge crab meat omelet. Pork chops on the grill for dinner, so will be a bit high on protein. Challenging to stay under 40 actual carb grams! UPDATE: Had an early dinner with Jason before he went to work, so I ate again at 7:30 pm. Rarely have three meals in a day anymore. Did not eat all my calories again but came closer than yesterday. Tomorrow is a 600 calorie 5:2 IF day and I hope to get back to 215 or so.
9/25/16 Tanita Numbers (after 16:8 IF, no workout):
Weight - 220.4 (est. goal at 10% BF - 183.0) - 37.4 lbs. to lose
Total body fat % - 14.6 (goal is 10% BF) - +4.6%
Total body fat lbs. - 32.2 (est. goal at 10% BF - 18.3) - +13.9 lbs.
Total body water % - 59.3 (balance is 62.5%) - 3.2% dehydrated
Muscle mass lbs. - 179.2 (est. goal at 10% BF - 156.7) - +22.5 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 9.0 (est. goal at 10% BF - 8.0) - +1.0 lbs. (water)
RDI - 2429 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for September):
Targets: 190 fat, 40 carb, 80 prot, 30 fib, 1500 sod, 2190 cals
Ate: 144 fat, 74 carb, 147 prot, 23 fib, 2426 sod, 2144 cals (2423 used, 279 deficit)
Running avg: 110 fat, 74 carb, 100 prot, 1720 cals (2820 used, 1100 deficit)
Diet Calendar Entries for 25 September 2016:
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2144 kcal
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Fat: 144.15g | Prot: 147.06g | Carb: 73.92g.
Lunch: Berkley & Jensen Pistachios, Nature's Way Liquid Coconut Premium Oil, Cantaloupe Melons, Oscar Mayer Deli Fresh Cracked Black Peppered Shaved Turkey Breast, Paramount Reserve Premium Lump Crabmeat, Egg, Lucerne Sliced Colby Cheese. Dinner: Smucker's Natural Creamy Peanut Butter, Celery, Berkley & Jensen Pistachios, Giant Eagle Cherry Tomatoes, Colavita Extra Virgin Olive Oil, Lettuce Salad with Assorted Vegetables, Pork Chops (Top Loin, Boneless). Snacks/Other: Emerald Natural Walnuts & Almonds 100 Calorie Pack, Blue Diamond Oven Roasted Almonds 100 Calorie Pack, Emerald Cocoa Roast Almonds 100 Calorie Pack, Pure Krill Oil with Astaxanthin, Jarrow Glutathione Reduced, MK-7 Vitamin K2, C-1000, Kelp, Vitamin D3 1000 IU, 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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