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Woke at 216.8, up .6 from yesterday with lots of water and waste to lose. Pushed massive fluids through me all day. You can see that in the hydration numbers below. Fasted until 6:00 pm and had an omelet to round out the month. Got a great drop to 210.0 before dinner. Pretty happy with the month. Dropped my calories for the last three weeks and it paid off. I took my carb intake from 17 percent to 12 percent from last month by increasing fats and a bit of protein. Now to try to get it between 5 and 10 percent while still getting my green veggies.
10/31/16 Tanita Numbers (after 22 hours of fasting, no workout):
Weight - 210.0 (est. goal at 10% BF - 183.0) - 27.0 lbs. to lose
Total body fat % - 15.7 (goal is 10% BF) - +5.7%
Total body fat lbs. - 33.1 (est. goal at 10% BF - 18.3) - +14.8 lbs.
Total body water % - 68.0 (balance is 62.5%) - 5.5% dehydrated
Muscle mass lbs. - 167.5 (est. goal at 10% BF - 156.7) - +10.8 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 9.4 (est. goal at 10% BF - 8.0) - +1.4 lbs. (water)
RDI - 2569 / Visceral fat rating - 9 (goal is 8) / Metabolic age - 25
Macros (in grams, rounded) (updated for November):
Targets: 179 fat, 25 net carb, 80 prot, 30 fib, 1500 sod, 2031 cals
Ate: 49 fat, 2 net carb, 41 prot, 0 fib, 678 sod, 619 cals (2319 used, 1700 deficit)
Running avg: 111 fat, 50 carb, 106 prot, 1650 cals (2776 used, 1126 deficit)
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210.0 lb
Lost so far: 115.0 lb.
Still to go: 5.0 lb.
Diet followed 100%.
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Diet Calendar Entries for 31 October 2016:
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619 kcal
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Fat: 49.38g | Prot: 40.66g | Carb: 2.04g.
Dinner: Lucerne Sliced Pepper Jack Cheese, Egg, Nature's Way Liquid Coconut Premium Oil. 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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losing 0.3 lb a week
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