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Woke at 220.2, down 2.4 from yesterday. Forced 1.7 pounds of water into me every hour on the hour plus four cups of black coffee helped to push out some sodium. My method: I logged every ounce in (liquid) and every ounce out (liquid). At the end of the day (pre-dinner), I weighed a net 211.4. (I am measuring what is retained in the body and not what’s passing through). Saw a good article today on how MMA fighters get ready for a bout to lose 20-30 pounds of water. Drink two gallons of water day one. One gallon on days two and three. A quarter gallon on day four. And nothing on day five. Theoretically, the body begins to flush water and then keeps doing it even when you stop putting it in. Will try to do something like that.
11/08/16 Tanita Numbers (before dinner, no workout):
Weight - 211.4 (est. goal at 10% BF - 183.0) - 28.4 lbs. to lose
Total body fat % - 15.9 (goal is 10% BF) - +5.9%
Total body fat lbs. - 33.6 (est. goal at 10% BF - 18.3) - +15.3 lbs.
Total body water % - 69.4 (balance is 62.5%) - 6.9% overhydrated
Muscle mass lbs. - 168.2 (est. goal at 10% BF - 156.7) - +11.5 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 9.6 (est. goal at 10% BF - 8.0) - +1.6 lbs. (water)
RDI - 2607 / Visceral fat rating - 9 (goal is 8) / Metabolic age - 27
Macros (in grams, rounded) (updated for November):
Targets: 179 fat, 25 net carb, 80 prot, 30 fib, 1500 sod, 2031 cals
Ate: 144 fat, 37 net carb, 140 prot, 17 fib, 4206 sod, 2040 cals (2599 used, 559 deficit)
Running avg: 114 fat, 50 carb, 111 prot, 1675 cals (2867 used, 1192)
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211.4 lb
Lost so far: 113.6 lb.
Still to go: 6.4 lb.
Diet followed 100%.
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Diet Calendar Entries for 08 November 2016:
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2040 kcal
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Fat: 144.99g | Prot: 140.28g | Carb: 53.81g.
Lunch: Bertolli Extra Virgin Olive Oil, Baby Spinach, Oscar Mayer Deli Fresh Mesquite Turkey Breast, Butter, Green String Beans, G Hughes Sugar Free BBQ Sauce, Baken-ets Hot N Spicy Chicharrones, Lucerne Extra Sharp Cheddar Cheese, Healthworks Cacoa Nibs. Dinner: La Bonne Vie Figs and Olives Goat Cheese, La Bonne Vie Spreadable Goat Cheese, La Bonne Vie Tomato & Basil Goat Cheese, G Hughes Sugar Free BBQ Sauce, Beef Brisket (Whole, Trimmed to 1/8" Fat, Cooked, Braised). Snacks/Other: Fage Total Greek Strained Yogurt, Herbal Secrets Dandelion Root, 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. more...
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losing 2.5 lb a week
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