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Woke at 216.2, down 3.0 after a nice sleep in. Fasted until 1:30 before eating. Targeting 1700-1900 calories today as tomorrow is my last day of the month and a 600 calorie IF day. UPDATE: Fasted until 6:30 pm and had a nice dinner, but a little high in protein. Did not weigh in again, so we’ll go with our post IF weight for today’s low. We will wrap up the month tomorrow with a 600-650 calorie 5:2 IF day. Will stay the course for November.
10/30/16 Tanita Numbers (after 16:8 IF, no workout):
Weight - 216.2 (est. goal at 10% BF - 183.0) - 33.2 lbs. to lose
Total body fat % - 15.5 (goal is 10% BF) - +5.5%
Total body fat lbs. - 33.4 (est. goal at 10% BF - 18.3) - +15.1 lbs.
Total body water % - 60.7 (balance is 62.5%) - 1.8% dehydrated
Muscle mass lbs. - 174.0 (est. goal at 10% BF - 156.7) - +17.3 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 lbs. (water)
RDI - 2385 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for October):
Targets: 183 fat, 25 net carb, 80 prot, 30 fib, 1500 sod, 2067 cals
Ate: 121 fat, 29 net carb, 150 prot, 12 fib, 2602 sod, 1891 cals (2142 used, 251 deficit)
Running avg: 113 fat, 52 carb, 108 prot, 1684 cals (2791 used, 1107 deficit)
Diet Calendar Entries for 30 October 2016:
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1891 kcal
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Fat: 121.13g | Prot: 150.25g | Carb: 41.50g.
Lunch: G Hughes Sugar Free BBQ Sauce, Safeway Select Italian Sausage, Ground Beef (Cooked), Safeway Steam in Bag Broccoli Florets, Butter, Paleo Bread with Almond Meal. Dinner: Butter, Planters Deluxe Mixed Nuts, Philadelphia Regular Cream Cheese, Paleo Bread with Almond Meal, Ocean Spray Cranberries, Chicken Breast (Skin Not Eaten). Snacks/Other: Bronson Laboratories Vitamin C, Jarrow Glutathione Reduced, MK-7 Vitamin K2, Kelp, Vitamin D3 1000 IU, Turmeric Capsules, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg, Centrum Silver - Men 50+, Nature Made Calcium, Nature Made Super B-Complex, Daisy Sour Cream. more...
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