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Woke at 217.2, down .6 from yesterday. Targeting 600 calories today. Fasted until 3 pm and had a piece of avocado almond bread. That was more caloric than I wanted. Have pork chops and sauerkraut going in the slow cooker. Should get pretty close to calorie goal and still have a nice sized dinner. UPDATE: Moved a ton of water today. Ate dinner at 6:30 but walked five miles first. Weighed 212.2 before dinner. No way to get it all under 600 calories, but did get 889 with good macros. I’ll eat 1905 tomorrow.
1/18/17 Tanita Numbers (before dinner, after 5 mile walk):
Weight - 212.2 (est. goal at 10% BF - 183.0) - 29.2 lbs. to lose
Total body fat % - 15.6 (goal is 10.0) - +5.6%
Total body fat lbs. - 33.0 (est. goal at 10% BF - 18.3) - +14.7 lbs.
Total body water % - 59.3 (balance is 62.5%) - 3.2% dehydrated
Muscle mass lbs. - 170.4 (est. goal at 10% BF - 156.7) - +13.7 lbs. (water)
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 lbs. (water)
RDI - 2383 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for January [4:3 IF]):
Targets: 200 fat, <60 carb, >33 fiber, <30 net carb, 120 prot, 2400 cals (600 on M-W-F)
Ate: 56 fat, 32 carb, 17 fib, 14 net carb, 64 prot, 889 cals (3687 used, 2798 deficit)
Running avg: 101 fat, 75 carb, 105 prot, 1628 cals (3295 used, 1667 deficit)
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212.2 lb
Lost so far: 112.8 lb.
Still to go: 7.2 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 18 January 2017:
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889 kcal
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Fat: 55.99g | Prot: 63.67g | Carb: 31.51g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Bob's Red Mill Flaxseed Meal, Trader Joe's Just Almond Meal, Bob's Red Mill Chia Seed, Egg, Calavo Avocado. Dinner: Fresh Express American Lettuce Blend, Cooked Sauerkraut, Pork Chops (Top Loin, Boneless), Lucerne Muenster Sliced Cheese. Snacks/Other: 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+, Fage Total 2% Greek Yogurt, Nature Made Calcium, Nature Made Super B-Complex. more...
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gaining 0.6 lb a week
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