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Woke at 216.6, down 1.4 from yesterday. Team building picnic today so not packing a lunch. Will eat a few hamburgers and hot dogs without buns. Have some nuts and paleo protein bar with me as backup. Targeting 666 calories today. UPDATE: Came home at 215.8 after our work picnic and happy hour. Ate just meat at the picnic and a few scotches at the HH. Ate a few more things when I got home. Definitely in ketosis. Actually entered a pie eating contest today because we were doing team competitions among the divisions and nobody wanted to take the third spot after eating so much. So I went up and got a bronze medal for taking the tiniest nibble off the crust while two others guys dived in! Strategy… :) Great calorie burn today. Three more weeks of med drips begin tomorrow morning, so that will continue to mess with my water retention (although it’s not like I've dropped a lot of it over the past week anyway).
10/12/16 Tanita Numbers (after happy hour, no workout, but 10K steps today):
Weight - 215.8 (est. goal at 10% BF - 183.0) - 32.8 lbs. to lose
Total body fat % - 15.3 (goal is 10% BF) - +5.3%
Total body fat lbs. - 33.1 (est. goal at 10% BF - 18.3) - +14.8 lbs.
Total body water % - 63.8 (balance is 62.5%) - 1.3% overhydrated
Muscle mass lbs. - 173.7 (est. goal at 10% BF - 156.7) - +17.0 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 9.0 (est. goal at 10% BF - 8.0) - +1.0 lbs. (water)
RDI - 2432 / Visceral fat rating - 9 (goal is 8) / Metabolic age - 22
Macros (in grams, rounded) (updated for October):
Targets: 175 fat, 25 net carb, 80 prot, 30 fib, 1500 sod, 2070 cals
Ate: 76 fat, 20 net carb, 88 prot, 5 fib, 2534 sod, 1355 cals (3576 used, 2221 deficit)
Running avg: 119 fat, 54 carb, 113 prot, 1760 cals (2765 used, 1005 deficit)
Diet Calendar Entries for 12 October 2016:
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1342 kcal
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Fat: 74.99g | Prot: 87.54g | Carb: 24.34g.
Lunch: Lean Ground Beef, Frankfurter or Hot Dog, Chicken Breast. Dinner: Mound City Pure Almond Butter, Healthworks Cacoa Nibs, Healthworks Goji Berries, Market Pantry Pepper Jack Cheese Sticks, Whiskey. Snacks/Other: Bronson Laboratories Vitamin C, Pure Krill Oil with Astaxanthin, Jarrow Glutathione Reduced, MK-7 Vitamin K2, Kelp, Vitamin D3 1000 IU, 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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