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Woke at 213.6, up 2.0 from yesterday. Ate a lot of grilled meat yesterday (and I'd do it again!) Mondays are usually a fast day so l don't know yet if I will follow through with that or eat more and fast tomorrow. UPDATE: Lazed around until late afternoon but did get on the treadmill and knocked out six miles. Got a 209.0 weigh in afterward. Hit calorie goals and close to macros. I am traveling on Friday afternoon to an out of town racing event, so I will probably do my 5:2 fast days on Tuesday and Thursday.
7/04/16 Tanita Numbers (after 6 miles of walking at 3 mph):
Weight - 209.0 (est. goal at 10% BF - 183.0) - 26.0 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 31.8 (est. goal at 10% BF - 18.3) - +13.5 lbs.
Total body water % - 60.2 (balance is 62.5%) - 2.3% dehydrated
Muscle mass lbs. - 168.6 (est. goal at 10% BF - 156.7) - +11.9 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 lbs. (water)
RDI - 2342 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 19
Macros (in grams, rounded) (updated for July):
Targets: 180 fat, 40 net carb, 80 prot, 35 fib, 1500 sod, 2100 cals
Ate: 158 fat, 64 net carb, 93 prot, 34 fib, 2125 sod, 2114 cals (2854 used, 740 deficit)
Running avg: 148 fat, 90 carb, 107 prot, 2103 cals (3142 used, 1039 deficit)
Diet Calendar Entries for 04 July 2016:
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2114 kcal
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Fat: 158.06g | Prot: 93.38g | Carb: 97.71g.
Lunch: Onions, Nature's Way Organic Extra Virgin Coconut Oil, Green String Beans, Bluebonnet Dual-Action Protein, Great Value Deluxe Mixed Nuts, Blackberries, Blueberries, Sweet Cherries. Dinner: Gold Emblem Deluxe Mixed Nuts, Smucker's Sugar Free Strawberry Jam, Hershey's Natural Unsweetened Cocoa, Philadelphia Original Cream Cheese, Pepper Jack Cheese, G Hughes Sugar Free BBQ Sauce, Best Foods Canola Mayonnaise, Johnsonville Sausage Patty, Ground Beef (Cooked). Snacks/Other: Glutathione Reduced, MK-7 Vitamin K2, C-1000, Kelp, Vitamin D3 1000 IU, Super Krill, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Fage Total 2% Greek Yogurt, Nature Made Calcium, Nature Made Super B-Complex. more...
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