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Woke at 216.8, up .6 from yesterday despite an 859 LCHF day. Did some reading on the meds I'm taking and indeed, constipation and water retention are known side effects. Will continue to work it. Targeting 2299 calories today. UPDATE: Went in to work and ate very sparsely! Two tins of sardines and mackerel at noon and two bags of 100 calorie almonds at 4. Only drank a double coffee in the morning and a can of Coke Zero in the afternoon. Came home at 214.4. Ate a good dinner but topped out at 21 net carbs. Working from home again tomorrow so will continue to try to flush out the poison.
6/27/17 Tanita Numbers (before dinner, after 3.6 miles):
Weight - 214.4 (est. goal at 10% BF - 183.0) - 31.4 lbs. to lose
Total body fat % - 15.3 (goal is 10.0) - +5.3%
Total body fat lbs. - 32.9 (est. goal at 10% BF - 18.3) - +14.6 lbs.
Total body water % - 61.7 (balance is 62.5%) - .8% dehydrated
Muscle mass lbs. - 172.7 (est. goal at 10% BF - 156.7) - +16.0 lbs. (water)
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 lbs. (water)
RDI - 2394 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for June 2017):
Targets: 200 fat, 55 carb, 35 fiber, 20 net carb, 120 prot, 2360 cals (5 days)
Targets: 70 fat, 35 carb, 15 fiber, 20 net carb, 50 prot, 910 cals (2 days)
Ate: 119 fat, 57 carb, 36 fib, 21 net carb, 161 prot, 2066 cals (3460 used, 1694 deficit)
Running avg: 118 fat, 68 carb, 37 net carb, 114 prot, 1922 cals (3044 used, 1122 deficit)
Diet Calendar Entries for 27 June 2017:
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2066 kcal
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Fat: 118.96g | Prot: 161.08g | Carb: 57.23g.
Breakfast: Coffee, Premier Nutrition High Protein Shake - Chocolate. Lunch: Coca-Cola Coke Zero (Can), Emerald Natural Almonds 100 Calorie Pack, Wild Planet Wild Sardines in Extra Virgin Olive Oil, Wild Planet Wild Yellowtail Fillets. Dinner: Lucerne Pepper Jack Cheese, Lucerne Muenster Cheese, Lucerne Extra Sharp Cheddar Cheese, Whiskey, Nordic Nut and Seed Bread, Land O'Lakes Salted Butter, Red Table Wine, Shadybrook Farms Boneless Turkey Breast Chops, Smucker's Natural Creamy Peanut Butter. Snacks/Other: La Croix Cranberry Raspberry Flavored Sparkling Water, La Croix Coconut Flavored Sparkling Water, Vitafusion Fiber Well Gummies, Hunza Gold Apricot Kernels, Dr. Berg Adrenal Night Formula, Swanson Stinging Nettle Root, Whole Cruciferous Food, Herbal Secrets Dandelion Root, Jarrow Glutathione Reduced, MK-7 Vitamin K2, Kelp, Vitamin D3 1000 IU, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Nature Made Fish Oil 1200Mg, Nature Made Super B-Complex, Fage Total 2% Greek Yogurt. more...
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