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Woke at 211.2, down 1.4 from yesterday but the glycogen is leaving the muscle tissue slowly. Went outside and walked 3 miles. Came back and weighed 209.8. Looking forward to seeing if the higher calorie target for this month will have positive results. Have enjoyed Dr. Noakes TED talks the past few days which will have me doubling down on the LCHF/Keto. UPDATE: Finished walking my five miles indoors and had a large protein dinner of chicken and beef BBQ. Hit 2200 calories. Will eat a few less tomorrow.
6/03/17 Tanita Numbers (before lunch, walked 3,0 miles (total 5.2 later):
Weight - 209.8 (est. goal at 10% BF - 183.0) - 26.8 lbs. to lose
Total body fat % - 15.3 (goal is 10.0) - +5.3%
Total body fat lbs. - 32.1 (est. goal at 10% BF - 18.3) - +13.8 lbs.
Total body water % - 56.5 (balance is 62.5%) - 6.0% dehydrated
Muscle mass lbs. - 169.3 (est. goal at 10% BF - 156.7) - +12.6 lbs. (water)
Bone mass lbs. - 8.4 (est. goal at 10% BF - 8.0) - +.4 lbs. (water)
RDI - 2242 / Visceral fat rating - 11 (goal is 8) / Metabolic age - 21
Macros (in grams, rounded) (updated for June 2017):
Targets: 185 fat, 65 carb, 35 fiber, 30 net carb, 105 prot, 2345 cals (5 days)
Targets: 75 fat, 30 carb, 15 fiber, 15 net carb, 40 prot, 955 cals (2 days)
Ate: 167 fat, 66 carb, 36 fib, 31 net carb, 133 prot, 2286 cals (3035 used, 749 deficit)
Running avg: 144 fat, 66 carb, 31 net carb, 116 prot, 1994 cals (2899 used, 905 deficit)
Diet Calendar Entries for 03 June 2017:
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2286 kcal
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Fat: 166.50g | Prot: 133.15g | Carb: 66.45g.
Breakfast: Renew Life Skinny Gut Acacia Fiber, Native Forest Organic Coconut Cream. Lunch: Utz Pork Rinds, Cucumber Sparkling Water, Smucker's Sugar Free Apricot Preserves, Smucker's Natural Creamy Peanut Butter, Coffee, Flatout Flatbread Multigrain with Flax, Kerrygold Naturally Softer Pure Irish Butter, Nordic Nut and Seed Bread. Dinner: Cascade Ice Organic Black Raspberry Sparkling Water, Vitafusion Fiber Well Gummies, Cucumber (Peeled), Onions, Maple Grove Farms Sugar Free Balsamic Vinaigrette, Chicken Breast, Beef Chuck (Blade Roast, Trimmed to 1/4" Fat), G Hughes Sugar Free BBQ Sauce, Coffee, Walnuts. Snacks/Other: Hunza Gold Apricot Kernels, Dr. Berg Adrenal Night Formula, Dr. Berg Adrenal Day Formula, Swanson Stinging Nettle Root, Whole Cruciferous Food, 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 Super B-Complex. more...
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