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Woke at 214.2, down 2.4 from yesterday. Three more 800 calorie days of the FMD. Fasted until noon and then ate a light lunch. I didn't eat until 2 pm yesterday so let's see if I can hold off the hunger until dinner. UPDATE: Good day with an early lunch and a small dinner. Re-hydrated a bit and weighed 215.0 after dinner. The waking weight of 214.2 is today's low. An old Navy friend has unexpectedly hit town and we are meeting for lunch tomorrow. Let's see what I can do about veggies and nuts, etc., to stay on FMD.
1/07/18 Tanita Numbers (waking):
Weight - 214.2 (est. goal at 10% - 183.0) - 31.2 lbs. to lose
Total body fat % - 16.4 (goal is 10.0) - +6.4%
Total body fat lbs. - 35.1 (est. goal at 10% BF - 18.3) - +16.8 lbs.
Total body water % - 50.7 (balance is 62.5%) - 11.8% dehydrated
Muscle mass lbs. - 171.1 (est. goal at 10% BF - 156.7) - +14.4 lbs. (water)
Bone mass lbs. - 8.0 (est. goal at 10% BF - 8.0) - At goal
RDI - 2147 / Visceral fat rating - 14 (goal is 8) / Metabolic age - 26
Macros (in grams, rounded) (updated January 2018):
Targets: 160 fat, 25 carbs, 15 fiber, 10 net carbs, 75 protein (1840 cals)
Ate: 62 fat, 46 carbs, 30 fib, 16 net carbs, 22 prot, 808 cals (2778 used, 1970 deficit)
Month avg: 78 fat, 59 carbs, 24.4 fib, 34.3 net carbs, 91 prot, 1358 cals (2738 used, 1380 deficit)
Diet Calendar Entries for 07 January 2018:
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810 kcal
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Fat: 62.50g | Prot: 22.21g | Carb: 45.93g.
Breakfast: Water. Lunch: Nordic Nut and Seed Bread, Calavo Avocado, Water . Dinner: Water , Pueblo Lindo Whole Spanish Manzanella Olives, Hummus , Green Giant Riced Veggies Cauliflower. Snacks/Other: Now Zinc, Smoky Mountain Naturals DIM with Bioperine, Hunza Gold Apricot Kernels, Jarrow Glutathione Reduced, MK-7 Vitamin K2, Kelp, Vitamin D3 5000 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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