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Woke at 209.3, up 1.5 from yesterday. I gained a few pounds of water weight over the past two days. Will work on getting that off today. Planning on an experiment in drastically lower fat intake for the rest of the month. And will be averaging about 1200 calories per day. Will reassess on June 1. UPDATE: Fasted until noon and ate some pork rinds and nuts. Famished at 3 pm but held off until 7 pm for dinner. Four hours of sleep last night again so I’m not going for five miles of walking today. Ended up at 1333 calories on an 1163 PSMF target. Need to zero in on that better. Updated my macro targets below. Up in water weight as I’m still paying for that bit of sugar yesterday,
5/25/17 Tanita Numbers (before dinner, after 2.3 miles [hit 3.9 later]):
Weight - 210.6 (est. goal at 10% BF - 183.0) - 27.6 lbs. to lose
Total body fat % - 14.9 (goal is 10.0) - +4.9%
Total body fat lbs. - 31.4 (est. goal at 10% BF - 18.3) - +13.1 lbs.
Total body water % - 60.9 (balance is 62.5%) - 1.6% dehydrated
Muscle mass lbs. - 170.6 (est. goal at 10% BF - 156.7) - +13.9 lbs. (water)
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 lbs. (water)
RDI - 2330 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for PSMF, late May 2017):
Targets: 63 fat, 49 carb, 19 fiber, 30 net carb, 100 prot, 1163 cals
Ate: 85 fat, 50 carb, 21 fib, 29 net carb, 89 prot, 1333 cals (3195 used, 1862 deficit)
Running avg: 119 fat, 65 carb, 30 net carb, 110 prot, 1760 cals (3316 used, 1556 deficit)
Diet Calendar Entries for 25 May 2017:
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1333 kcal
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Fat: 85.32g | Prot: 88.54g | Carb: 50.06g.
Breakfast: Daisy Sour Cream. Lunch: Coca-Cola Cherry Coke Zero (20 oz), Coca-Cola Cherry Coke Zero (20 oz), Utz Pork Rinds, Emerald Natural Walnuts & Almonds 100 Calorie Pack, Emerald Cocoa Roast Almonds 100 Calorie Pack. Dinner: Daisy Sour Cream, Maple Grove Farms Sugar Free Balsamic Vinaigrette, Tomatoes, Cucumber (with Peel), Turkey Burger, Ground Beef (80% Lean / 20% Fat). Snacks/Other: Water, Jarrow Glutathione Reduced, Vitafusion Fiber Well Gummies, Hunza Gold Apricot Kernels, Dr. Berg Adrenal Night Formula, Dr. Berg Adrenal Day Formula, Swanson Stinging Nettle Root, Whole Cruciferous Food, Herbal Secrets Dandelion Root, 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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