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Woke at 208.2, down .2 from yesterday. Today is a 650 cal IF day. Hoping to get down to 206 something tomorrow. Getting too comfortable above 205. I need to get back into the low 200s!. Hoping this keto will do the job. UPDATE: Fasted until 6:30 and ate a chicken breast that Denise cooked in the crock pot today. Added some macadamia and Brazil nuts and hit our target. Weighed 209.2 before dinner. Weighed before bed and ended up lower than my waking weight, I’d call that a successful IF day!
5/06/17 Tanita Numbers (after dinner, after 6.0 miles):
Weight - 208.0 (est. goal at 10% BF - 183.0) - 25.0 lbs. to lose
Total body fat % - 15.4 (goal is 10.0) - +5.4%
Total body fat lbs. - 31.9 (est. goal at 10% BF - 18.3) - +13.6 lbs.
Total body water % - 56.5 (balance is 62.5%) - 6.0% dehydrated
Muscle mass lbs. - 167.7 (est. goal at 10% BF - 156.7) - +11.0 lbs. (water)
Bone mass lbs. - 8.4 (est. goal at 10% BF - 8.0) - +.4 lbs. (water)
RDI - 2235 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for May 2017):
Targets: 170 fat, 65 carb, 35 fiber, 30 net carb, 100 prot, 2190 cals (five days)
Targets: 50 fat, 20 carb, 10 fiber, 10 net carb, 30 prot, 650 cals (two days)
Ate: 32 fat, 18 carb, 13 fib, 5 net carb, 76 prot, 669 cals (3228 used, 2559 deficit)
Running avg: 108 fat, 59 carb, 92 prot, 1695 cals (3312 used, 1617 deficit)
Diet Calendar Entries for 06 May 2017:
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669 kcal
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Fat: 32.35g | Prot: 75.50g | Carb: 18.07g.
Breakfast: Coffee, Water. Lunch: Coffee. Dinner: Coffee, Brazil Nuts, Mushrooms, Bellwether Farms Creme Fraiche, Chicken Breast (Skin Not Eaten), Macadamia Nuts, Water. Snacks/Other: Vitafusion Fiber Well Gummies, Hunza Gold Apricot Kernels, Dr. Berg Adrenal Night Formula, Dr. Berg Adrenal Day Formula, Swanson Stinging Nettle Root, Whole Cruciferous Food, Gallbladder Formula, 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 Calcium, Nature Made Super B-Complex. more...
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