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Woke at 212.0, up .8 from yesterday. Fasted until 2 pm and got a 208.8 weigh in. Did not work out today, so that will remain the low. Ate 1273 calories to make up a few more on my average calorie target. Friday is a 5:2 IF day at 600 calories. Will do further minor adjustments over the weekend.
7/14/16 Tanita Numbers (after 18 hour fast):
Weight - 208.8 (est. goal at 10% BF - 183.0) - 25.8 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 31.8 (est. goal at 10% BF - 18.3) - +13.5 lbs.
Total body water % - 60.2 (balance is 62.5%) - 2.3% dehydrated
Muscle mass lbs. - 168.4 (est. goal at 10% BF - 156.7) - +11.7 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 lbs. (water)
RDI - 2337/ Visceral fat rating - 10 (goal is 7) / Metabolic age - 19
Macros (in grams, rounded) (updated for July):
Targets: 180 fat, 40 net carb, 80 prot, 35 fib, 1500 sod, 2100 cals
Ate: 81 fat, 60 net carb, 82 prot, 32 fib, 2155 sod, 1273 cals (2250 used, 977 deficit)
Running avg: 120 fat, 86 carb, 103 prot, 1843 cals (2957 used, 1114 deficit)
Diet Calendar Entries for 14 July 2016:
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1273 kcal
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Fat: 80.59g | Prot: 81.66g | Carb: 91.85g.
Breakfast: Nature's Way Organic Extra Virgin Coconut Oil. Lunch: Gold Emblem Deluxe Mixed Nuts, Cucumber (with Peel), Sweet Cherries, Quest Double Chocolate Chunk. Dinner: Gold Emblem Deluxe Mixed Nuts, Roasted Broiled or Baked Chicken Breast (Skin Not Eaten), Cooked Green Cabbage (Fat Not Added in Cooking). Snacks/Other: Glutathione Reduced, MK-7 Vitamin K2, C-1000, Kelp, Vitamin D3 1000 IU, Super Krill, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Fage Total 2% Greek Yogurt, Nature Made Calcium, Nature Made Super B-Complex. more...
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