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Woke at 215.0, down 1.6 from yesterday. Productive day at work, punctuated by walking a mile once an hour or as often as business calls allowed. Fasted until 5:30 pm and got 7 miles in before that. Good water movement. Weighed 211.6 before dinner. Ate a big chicken breast and a salad to hit my IF day calorie goal. I get 2220 calories tomorrow. Finished at 8 miles and a monster calorie burn and deficit today!
1/30/17 Tanita Numbers (before dinner, after 7 miles walking):
Weight - 211.6 (est. goal at 10% BF - 183.0) - 28.6 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 % - 59.2 (balance is 62.5%) - 3.7% dehydrated
Muscle mass lbs. - 169.8 (est. goal at 10% BF - 156.7) - +13.1 lbs. (water)
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 lbs. (water)
RDI - 2372 / 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: 14 fat, 13 carb, 6 fib, 7 net carb, 103 prot, 615 cals (4520 used, 3905 deficit)
Running avg: 98 fat, 68 carb, 113 prot, 1621 cals (3293 used, 1672 deficit)
Diet Calendar Entries for 30 January 2017:
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615 kcal
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Fat: 13.60g | Prot: 102.70g | Carb: 13.19g.
Dinner: G Hughes Sugar Free BBQ Sauce, Chicken Breast (Skin Not Eaten), Fresh Express Leafy Green Romaine. Snacks/Other: Whole Cruciferous Food, Gallbladder Formula, Water Away, Raw Wheat Grass Juice Powder, 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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