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Woke at 214.4, down 2.8 from yesterday after a good 5:2 fasting day and a good night’s sleep. Weighed again after completing 16:8 IF and got to 214.0. Targeting 2310 calories today. UPDATE: Had a quiet, rainy day. Ate right on calorie target but carbs high due to the veggies I ate, including kale, lettuce, tomatoes, and especially the acorn squash I had for dinner. Under protein macro for the first time in a while.
10/08/16 Tanita Numbers (after 16:8 IF, no workout):
Weight - 214.0 (est. goal at 10% BF - 183.0) - 31.0 lbs. to lose
Total body fat % - 15.6 (goal is 10% BF) - +5.6%
Total body fat lbs. - 33.3 (est. goal at 10% BF - 18.3) - +15.0 lbs.
Total body water % - 58.6 (balance is 62.5%) - 3.9% dehydrated
Muscle mass lbs. - 172.1 (est. goal at 10% BF - 156.7) - +15.4 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 lbs. (water)
RDI - 2344 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for October):
Targets: 210 fat, 25 net carb, 80 prot, 30 fib, 1500 sod, 2310 cals
Ate: 190 fat, 70 net carb, 74 prot, 18 fib, 1500 sod, 2308 cals (2349 used, 41 deficit)
Running avg: 123 fat, 55 carb, 119 prot, 1822 cals (2625 used, 803 deficit)
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214.0 lb
Lost so far: 111.0 lb.
Still to go: 9.0 lb.
Diet followed 100%.
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Diet Calendar Entries for 08 October 2016:
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2308 kcal
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Fat: 190.28g | Prot: 74.31g | Carb: 87.92g.
Breakfast: Nature's Way Organic Extra Virgin Coconut Oil. Lunch: Colavita Extra Virgin Olive Oil, Kale, Archer Farms Roasted Deluxe Mixed Nuts Unsalted, Nature's Way Organic Extra Virgin Coconut Oil, Nature's Way Liquid Coconut Premium Oil, Market Pantry Ultrathin Colby Jack Slices, Egg, Trader Joe's Crumbled Goat Cheese. Dinner: Kraft 100% Grated Parmesan Cheese, Butter, Tomatoes, Colavita Extra Virgin Olive Oil, Fresh Express Green & Crisp Lettuce with Iceberg & Romaine, Acorn Winter Squash. Snacks/Other: Nature's Way Organic Extra Virgin Coconut Oil, Philadelphia Original Cream Cheese, Archer Farms Roasted Deluxe Mixed Nuts Unsalted, 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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losing 7.0 lb a week
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