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Woke at 218.2, down 1.4 from yesterday. Targeting 1640 calories today. Walked 5.5 miles today and fasted until 6 pm. Got yet another 215.0 weigh in! If I squint really hard, I can see the barest trace of ketosis but in no way solidly there. Onward...
1/06/17 Tanita Numbers (before dinner, after 5.5 mile walk):
Weight - 215.0 (est. goal at 10% BF - 183.0) - 32.0 lbs. to lose
Total body fat % - 15.7 (goal is 10.0) - +5.7%
Total body fat lbs. - 33.7 (est. goal at 10% BF - 18.3) - +15.4 lbs.
Total body water % - 58.0 (balance is 62.5%) - 4.5% dehydrated
Muscle mass lbs. - 172.5 (est. goal at 10% BF - 156.7) - +15.8 lbs. (water)
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 lbs. (water)
RDI - 2376 / Visceral fat rating - 11 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for January):
Targets: 120 fat, <60 carb, >23 fiber, <30 net carb, 110 prot, 1640 cals
Ate: 85 fat, 53 carb, 31 fib, 22 net carb, 168 prot, 1641 cals (3305 used, 1664 deficit)
Running avg: 92 fat, 90 carb, 108 prot, 1640 cals (3274 used, 1634 deficit)
Diet Calendar Entries for 06 January 2017:
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1641 kcal
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Fat: 84.66g | Prot: 167.75g | Carb: 52.85g.
Dinner: Colavita Extra Virgin Olive Oil, Fresh Express Leafy Green Romaine, Mozzarella Cheese (Whole Milk), Chicken Breast (Skin Not Eaten), Seapoint Farms Dry Roasted Edamame - Lightly Salted, Philadelphia Garden Vegetable Cream Cheese, Flatout Light Italian Herb Flatbread, Lucerne Sliced Pepper Jack Cheese. Snacks/Other: Herbal Secrets Dandelion Root, 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+, Fage Total 2% Greek Yogurt, Nature Made Calcium, Nature Made Super B-Complex. more...
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