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Woke at 205.8, down 2.4 from yesterday. Keto IF day did its job! Had to open FS on the browser to type this as the new app update does not allow non weigh in journal entries! UPDATE: Had a huge lunch and a good dinner. Got close to macros but a little bit too much chicken today so protein was up. Did not get my walking all done as Jason and I went out to see King Kong tonight but I did get 2.5 miles.
4/20/17 Tanita Numbers (after dinner, after 2.5 miles):
Weight - 210.8 (est. goal at 10% BF - 183.0) - 27.8 lbs. to lose
Total body fat % - 15.5 (goal is 10.0) - +5.5%
Total body fat lbs. - 32.7 (est. goal at 10% BF - 18.3) - +14.4 lbs.
Total body water % - 56.8 (balance is 62.5%) - 5.7% dehydrated
Muscle mass lbs. - 169.7 (est. goal at 10% BF - 156.7) - +13.0 lbs. (water)
Bone mass lbs. - 8.4 (est. goal at 10% BF - 8.0) - +.4 lbs. (water)
RDI - 2259 / Visceral fat rating - 11 (goal is 8) / Metabolic age - 21
Macros (in grams, rounded) (updated for late April):
Targets: 185 fat, 75 carb, 35 fiber, 40 net carb, 90 prot, 2185 cals (five days)
Targets: 65 fat, 25 carb, 12 fiber, 13 net carb, 32 prot, 765 cals (two days)
Ate: 148 fat, 67 carb, 32 fib, 35 net carb, 161 prot, 2211 cals (2991 used, 780 deficit)
Running avg: 108 fat, 79 carb, 132 prot, 1763 cals (3061 used, 1298 deficit)
Diet Calendar Entries for 20 April 2017:
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2211 kcal
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Fat: 148.04g | Prot: 161.37g | Carb: 67.44g.
Breakfast: Coffee, Dannon Greek Yogurt - Plain (Container), Dr. Berg Raw Wheat Grass Juice Powder, EfaGold EfaGold Pure Extra Virgin Coconut Oil, Renew Life Skinny Gut Acacia Fiber. Lunch: Coca-Cola Diet Cherry Coke (Can), San Pellegrino Sparkling Mineral Water, Celery, Smucker's Natural Creamy Peanut Butter, Lucerne Sliced Medium Cheddar, Kerrygold Dubliner Irish Cheese, Havarti Cheese, Ilchester White Stilton with Cranberries, Doctor in the Kitchen Flackers Flax Seed Crackers - Savory, Chicken or Turkey Salad, Dry Roasted Pistachio Nuts (with Salt Added), Deviled Egg, Avocados. Dinner: O Organics Super Greens, Uno Chicago Grill Roasted Seasonal Vegetables, Chicken Breast (Skin Not Eaten), Water. Snacks/Other: San Pellegrino Sparkling Mineral Water, Sonic Lo-Cal Diet Cherry Limeade (Large), GAIA Sciences Vitamin D3 5000 IU, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg, Centrum Silver - Men 50+, Nature Made Super B-Complex. more...
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