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Woke at 216.2, up 3.0 from yesterday as my body is holding on to every ounce eaten/drunk yesterday. Another med drip today and then on to my 5:2 fasting day. Will eat at dinner (probably another quarter of that pizza I made yesterday). Should do a little recovering by then. Targeting 600 calories. UPDATE: Fasted until 5 pm and only had five cups of black coffee (two high test and three decaf). Weighed in and was still 216.2 to the ounce! Stubborn body! Ate another quarter of my low carb pizza and a large spinach salad to hit my IF calorie numbers. Tanita body fat numbers are skewed. No way I gained 1.3 pounds of body fat yesterday. That’s water. But we will record what it says...
10/21/16 Tanita Numbers (after 21 hours fasting, no workout):
Weight - 216.2 (est. goal at 10% BF - 183.0) - 33.2 lbs. to lose
Total body fat % - 15.4 (goal is 10% BF) - +5.4%
Total body fat lbs. - 33.3 (est. goal at 10% BF - 18.3) - +15.0 lbs.
Total body water % - 65.8 (balance is 62.5%) - 3.3% overhydrated
Muscle mass lbs. - 173.7 (est. goal at 10% BF - 156.7) - +17.0 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 9.2 (est. goal at 10% BF - 8.0) - +1.2 lbs. (water)
RDI - 2485 / Visceral fat rating - 9 (goal is 8) / Metabolic age - 24
Macros (in grams, rounded) (updated for October):
Targets: 175 fat, 25 net carb, 80 prot, 30 fib, 1500 sod, 2070 cals
Ate: 35 fat, 20 net carb, 59 prot, 12 fib, 2132 sod, 627 cals (2454 used, 1827 deficit)
Running avg: 114 fat, 53 carb, 97 prot, 1654 cals (2819 used, 1165 deficit)
Diet Calendar Entries for 21 October 2016:
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627 kcal
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Fat: 35.07g | Prot: 58.58g | Carb: 31.70g.
Dinner: Baby Spinach, Cauliflower Pizza Base, Bridgford Turkey Pepperoni, Mushrooms. Snacks/Other: Bronson Laboratories Vitamin C, Pure Krill Oil with Astaxanthin, Jarrow Glutathione Reduced, MK-7 Vitamin K2, Kelp, Vitamin D3 1000 IU, 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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