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Woke at 215.6, up 1.0 after a 2500 calorie day where I ate dinner out and did a little snacking late at night. Going to target 600 calories today on the final IF day of the week. UPDATE: Did not do my walking today or push out a lot of water. As a result, water weight went up three pounds from yesterday. Made it to 600 calories by the end of dinner, but added celery, peanut butter, and 3 Flackers later. Eating about 1600 tomorrow.
1/20/17 Tanita Numbers (before dinner, no workout):
Weight - 215.0 (est. goal at 10% BF - 183.0) - 32.0 lbs. to lose
Total body fat % - 15.6 (goal is 10.0) - +5.6%
Total body fat lbs. - 33.5 (est. goal at 10% BF - 18.3) - +15.2 lbs.
Total body water % - 60.7 (balance is 62.5%) - 1.8% dehydrated
Muscle mass lbs. - 172.5 (est. goal at 10% BF - 156.7) - +15.8 lbs. (water)
Bone mass lbs. - 9.0 (est. goal at 10% BF - 8.0) - +1.0 lbs. (water)
RDI - 2425 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for January [4:3 IF]):
Targets: 200 fat, <60 carb, >33 fiber, <30 net carb, 120 prot, 2400 cals (600 on M-W-F)
Ate: 51 fat, 39 carb, 19 fib, 20 net carb, 66 prot, 874 cals (2377 used, 1503 deficit)
Running avg: 101 fat, 75 carb, 107 prot, 1632 cals (3231 used, 1599 deficit)
Diet Calendar Entries for 20 January 2017:
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874 kcal
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Fat: 50.56g | Prot: 66.30g | Carb: 39.43g.
Lunch: Baby Spinach, Triquetra Health Organic Spirulina, EfaGold EfaGold Pure Extra Virgin Coconut Oil. Dinner: Cooked Sauerkraut, Pork Chops (Top Loin, Boneless). Snacks/Other: Flackers Flax Seed Crackers - Savory, Celery, Smucker's Natural Chunky Peanut Butter, Zhou Nutrition Water Away, Dr. Berg Whole Cruciferous Food, Dr. Berg Gallbladder Formula, Healthworks Cacoa Nibs, Raw Wheat Grass Juice Powder, 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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