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Woke at 211.4, up 3.0 from yesterday morning and up 4.6 from last night's new 2016 low of 206.8! The water retention from my weekly meds has struck again! I didn't quite get 3 hours of sleep so that probably contributed. The good news is that I can clearly see on my BIA scale that it's all water. In fact, it's 3.6 more pounds of water since yesterday so as I'm only up 3.0 overall, that's sort of a net loss. Will be in a conference room all day except for lunch so no walking to bail me out today. I will go out and find some good protein and healthy fats at lunchtime. Targeting 1611 calories today. UPDATE: Came home after our interviews and a few beers even higher: 214.0. Did an easy 38 minutes on the treadmill to hit my daily step and mile minimums and got back to 213.2. Amazing that I’m still not tired after midnight despite 2:49 of sleep last night and a full day at work. Will sleep in tomorrow if I can. The meds are messing with me in many ways. So bloated now that I’m in pain around my midsection. For the record, that’s 6.4 pounds in 24 hours, simply through water retention. That H2O has to go!
3/18/16 Tanita Numbers (after dinner, after 38 minutes at 3 to 4 mph):
Weight - 213.2 (est. goal at 10% BF - 183.0) - 30.2 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 32.5 (est. goal at 10% BF - 18.3) - +14.2 lbs.
Total body water % - 61.4 (balance is 62.5%) - 1.1% dehydrated
Muscle mass lbs. - 171.9 (est. goal at 10% BF - 156.7) - +15.2 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 (water)
RDI - 2372 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded) (updated for March):
Targets: 75 fat, 80 net carb, 165 prot, 40 fib, 1500 sod, 1655 cals
Ate: 70 fat, 102 net carb, 83 prot, 33 fib, 2233 sod, 1613 cals (3037 used, 1424 deficit)
Running avg: 67 fat, 98 carb, 168 prot, 1655 cals (3228 used, 1573 deficit)
Diet Calendar Entries for 18 March 2016:
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1613 kcal
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Fat: 69.75g | Prot: 83.31g | Carb: 134.56g.
Breakfast: Spectrum Organic Virgin Coconut Oil. Lunch: Nando's Butternut Squash and Grilled Corn, Nando's Basted Chicken Breast, Emerald Dry Roasted Almonds 100 Calorie Pack, Think Thin Chunky Peanut Butter High Protein Bar. Dinner: Sargento Mild Cheddar Shredded Cheese, Frigo Cheese Heads Sticks Mild Cheddar, Dino's The Greek Place Mediterranean Pita Chips, Appetitos Cheddar Cheese Stuffed Jalapenos, Beer. Snacks/Other: Vitafusion Fiber Well Gummies, Vitamin D3 5000 IU, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Now Magnesium Citrate, Swanson Apple Cider Vinegar Capsules, Nature Made Calcium, Nature Made Super B-Complex. more...
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