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Woke at 217.8, down .6 from yesterday. Targeting 1890 calories today to catch up. Will begin 600 calorie IF on Mondays, Wednesdays, and Fridays, and 2400 calories all the other days of the week. Sort of a 4:3 IF instead of a 5:2. Trying to minimize net carbs. I've been only partially successful at that this month. UPDATE: It's 3 pm and I am not hungry. Had a tbsp of coconut oil at 9 am and lots of black coffee and water. Not going to eat until I am hungry. Will shorten my eating window to accommodate my hunger but I won't expand it. UPDATE: Fasted until 6:30 and walked five miles first. Weighed 214.8 before dinner. Ate a huge dinner consisting of the remaining waffles, microwave bread, turkey chops, and broccoli to hit calorie goal. High on net carbs but under 50. Tomorrow is a 600 calorie IF day.
1/17/17 Tanita Numbers (before dinner, after 5 mile walk):
Weight - 214.8 (est. goal at 10% BF - 183.0) - 31.8 lbs. to lose
Total body fat % - 15.7 (goal is 10.0) - +5.7%
Total body fat lbs. - 33.7 (est. goal at 10% BF - 18.3) - +15.4 lbs.
Total body water % - 60.0 (balance is 62.5%) - 2.5% dehydrated
Muscle mass lbs. - 172.1 (est. goal at 10% BF - 156.7) - +15.4 lbs. (water)
Bone mass lbs. - 9.0 (est. goal at 10% BF - 8.0) - +1.0 lbs. (water)
RDI - 2428 / Visceral fat rating - 11 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for January [4:3 IF]):
Targets: 200 fat, <60 carb, >33 fiber, <30 net carb, 120 prot, 2400 cals (600 on M-W-F)
Ate: 131 fat, 77 carb, 30 fib, 47 net carb, 116 prot, 1896 cals (3668 used, 1772 deficit)
Running avg: 103 fat, 78 carb, 108 prot, 1671 cals (3272 used, 1601 deficit)
Diet Calendar Entries for 17 January 2017:
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1896 kcal
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Fat: 130.55g | Prot: 116.25g | Carb: 77.23g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Dinner: Safeway Steam in Bag Broccoli Florets, Smucker's Natural Chunky Peanut Butter, Shadybrook Farms Boneless Turkey Breast Chops, Smucker's Sugar Free Seedless Blackberry Jam, Trader Joe's Just Almond Meal, Egg, Bob's Red Mill Flaxseed Meal, Julian Bakery Paleo Pancakes and Waffle Mix, Butter, Safeway Sugar Free Breakfast Syrup, Lucerne Pepper Jack Cheese, Colavita Extra Virgin Olive Oil. Snacks/Other: 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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