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Woke at 209.0, up 2.0 from yesterday. I felt the extra water last night and this morning. Didn't quite get 4 hours of sleep as I was working on a PowerPoint presentation and then had to get up an hour early. Perfect time for one of my 650 calorie IF days. Will fast until dinner. UPDATE: Fasted until 7 pm and had some chicken, salad, and nuts. A tad over calorie goal but doing OK. Came home at 208.4, lighter than my waking weight. Got a few over 3 miles in and that will do it for today as I need to catch up on some sleep!
5/17/17 Tanita Numbers (before dinner, after 3.3 miles):
Weight - 208.4 (est. goal at 10% BF - 183.0) - 25.4 lbs. to lose
Total body fat % - 15.2 (goal is 10.0) - +5.2%
Total body fat lbs. - 31.7 (est. goal at 10% BF - 18.3) - +13.4 lbs.
Total body water % - 60.9 (balance is 62.5%) - 1.6% dehydrated
Muscle mass lbs. - 168.1 (est. goal at 10% BF - 156.7) - +11.4 lbs. (water)
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 lbs. (water)
RDI - 2303 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 21
Macros (in grams, rounded) (updated for May 2017):
Targets: 170 fat, 65 carb, 35 fiber, 30 net carb, 100 prot, 2190 cals (five days)
Targets: 50 fat, 20 carb, 10 fiber, 10 net carb, 30 prot, 650 cals (two days)
Ate: 33 fat, 22 carb, 15 fib, 7 net carb, 77 prot, 692 cals (3393 used, 2701 deficit)
Running avg: 118 fat, 62 carb, 27 net carb, 104 prot, 1740 cals (3305 used, 1565 deficit)
Diet Calendar Entries for 17 May 2017:
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692 kcal
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Fat: 32.58g | Prot: 76.77g | Carb: 21.72g.
Breakfast: Coffee. Lunch: Coffee. Dinner: Schweppes Black Cherry Sparkling Seltzer Water, Renew Life Skinny Gut Acacia Fiber, Bolthouse Farms Chunky Blue Cheese Yogurt Dressing, Vitafusion Fiber Well Gummies, Lettuce Salad with Assorted Vegetables, Brazil Nuts, Chicken Breast (Skin Not Eaten), Cascade Ice Raspberry Lemonade. Snacks/Other: Hunza Gold Apricot Kernels, Dr. Berg Adrenal Night Formula, Dr. Berg Adrenal Day Formula, Swanson Stinging Nettle Root, Whole Cruciferous Food, Gallbladder Formula, Herbal Secrets Dandelion Root, Jarrow Glutathione Reduced, MK-7 Vitamin K2, Kelp, Vitamin D3 1000 IU, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Nature Made Fish Oil 1200Mg, Nature Made Super B-Complex. more...
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