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Woke at 209.4, up .1 from yesterday. All numbers nearly identical to yesterday. Working from home today so I have a bit more flexibility on food and water intake. Got 7 hours of sleep last night so that will help as well. Targeting 993 calories today and then 1163 for the rest of the month starting tomorrow. Fasted until 12:30. Weighed in before eating and got to 208.2. Very difficult to cut out the fat now that I've stocked my house with LCHF items! UPDATE: Didn't make goal today. I think I am going to have to do a warrior diet to make an 1163 calorie per day thing work. Eating a small lunch left me hungry at dinner. Going to have to pack the calories into one large meal per day. Got rid of many remaining high fat items (OK, by got rid of, I mean to say ATE)! More water added on by the end of the day weigh in.
5/26/17 Tanita Numbers (after dinner, after 5.2 miles):
Weight - 212.2 (est. goal at 10% BF - 183.0) - 29.2 lbs. to lose
Total body fat % - 14.8 (goal is 10.0) - +4.8%
Total body fat lbs. - 31.4 (est. goal at 10% BF - 18.3) - +13.1 lbs.
Total body water % - 58.2 (balance is 62.5%) - 4.3% dehydrated
Muscle mass lbs. - 172.2 (est. goal at 10% BF - 156.7) - +15.5 lbs. (water)
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 lbs. (water)
RDI - 2301 / 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: 105 fat, 57 carb, 24 fib, 33 net carb, 103 prot, 1540 cals (3406 used, 1866 deficit)
Running avg: 119 fat, 66 carb, 31 net carb, 111 prot, 1751 cals (3319 used, 1568 deficit)
Diet Calendar Entries for 26 May 2017:
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1540 kcal
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Fat: 104.58g | Prot: 103.39g | Carb: 56.88g.
Breakfast: Water, Coffee. Lunch: Cucumber (with Peel), Vitafusion Fiber Well Gummies, Wild Planet Wild Mackerel Fillets, Wild Planet Wild Sardines in Extra Virgin Olive Oil, Kerrygold Naturally Softer Pure Irish Butter, Nordic Nut and Seed Bread, Coffee, Water. Dinner: Chicken Drumstick, Walnuts, Philadelphia Spicy Jalapeno Cream Cheese, Daisy Sour Cream, Vitafusion Fiber Well Gummies, Lucerne Extra Sharp Cheddar Cheese, Kraft Mayo, StarKist Foods Tuna Creations Hot Buffalo Style. Snacks/Other: Sonic Lo-Cal Diet Cherry Limeade (Large), Halo Top Creamery Chocolate Mocha Chip Ice Cream, Halo Top Creamery Mint Chip Ice Cream, Halo Top Creamery Peanut Butter Cup Ice Cream, 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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