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Woke at 216.8, down 1.4 from yesterday. Paleo waffles for lunch for a treat. Targeting 1804 calories. UPDATE: Took it easy today and did not work out. Then did a lot of baking for dinner (avocado bread, pizza, and two-minute microwave bread). Ate a few samples and went way past calorie goal to 2400 plus. Decided to walk the last hour of the day to get the calorie burn doing. Did three miles total today. Will adjust on Tuesday after tomorrow’s 600 calorie IF day. Weighed 215.4 to finish the day.
1/15/17 Tanita Numbers (after dinner, after 3 mile walk):
Weight - 215.4 (est. goal at 10% BF - 183.0) - 32.4 lbs. to lose
Total body fat % - 15.8 (goal is 10.0) - +5.8%
Total body fat lbs. - 33.9 (est. goal at 10% BF - 18.3) - +15.6 lbs.
Total body water % - 58.8 (balance is 62.5%) - 3.7% dehydrated
Muscle mass lbs. - 172.5 (est. goal at 10% BF - 156.7) - +15.8 lbs. (water)
Bone mass lbs. - 9.0 (est. goal at 10% BF - 8.0) - +1.0 lbs. (water)
RDI - 2442 / Visceral fat rating - 11 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for January [back to 5:2 IF]):
Targets: 170 fat, <50 carb, >29 fiber, <25 net carb, 110 prot, 2070 cals (600 on M/F)
Ate: 168 fat, 109 carb, 61 fib, 48 net carb, 137 prot, 2419 cals (2782 used, 363 deficit)
Running avg: 105 fat, 79 carb, 111 prot, 1714 cals (3251 used, 1537 deficit)
Diet Calendar Entries for 15 January 2017:
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2419 kcal
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Fat: 167.99g | Prot: 136.52g | Carb: 108.67g.
Lunch: Nature's Way Liquid Coconut Premium Oil, Safeway Sugar Free Breakfast Syrup, Butter, Julian Bakery Paleo Pancakes and Waffle Mix. Dinner: Cauliflower Pizza with Shrimp, Onions, and Parmesan, Emerald Dry Roasted Almonds 100 Calorie Pack, Avocados, Seapoint Farms Dry Roasted Edamame - Lightly Salted. Snacks/Other: Egg, Trader Joe's Just Almond Meal, Smucker's Sugar Free Seedless Blackberry Jam, Smucker's Natural Chunky Peanut Butter, Herbal Secrets Dandelion Root, Bronson Laboratories Vitamin C, Jarrow Glutathione Reduced, MK-7 Vitamin K2, Kelp, Vitamin D3 1000 IU, Turmeric Capsules, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg, Centrum Silver - Men 50+, Fage Total 2% Greek Yogurt, Nature Made Calcium, Nature Made Super B-Complex. more...
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