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Woke at 203.6, up .4 from yesterday. Got a great sleep in. Ate lunch after 16:8 IF and puttered around for a few hours. Contemplated the treadmill but the anticipated rain held off and I went out for a nice six-mile walk. Got a 200.8 weigh in upon my return. Ate another massive salad for dinner plus some meat. Enjoying eating all these nuts and they seem to have no effect on weight despite the calories. Hit my calorie target (reduced by 200 after eating a 200 surplus yesterday).
6/05/16 Tanita Numbers (after 6 miles of walking):
Weight - 200.8 (est. goal at 10% BF - 183.0) - 17.8 lbs. to lose
Total body fat % - 15.0 (goal is 10% BF) - +5.0%
Total body fat lbs. - 30.1 (est. goal at 10% BF - 18.3) - +11.8 lbs.
Total body water % - 59.2 (balance is 62.5%) - 3.3% dehydrated
Muscle mass lbs. - 162.3 (est. goal at 10% BF - 156.7) - +5.6 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.4 (est. goal at 10% BF - 8.0) - +.4 lbs. (water)
RDI - 2220 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 19
Macros (in grams, rounded) (updated for June):
Targets: 165 fat, 50 net carb, 100 prot, 35 fib, 1500 sod, 2085 cals
Ate: 130 fat, 53 net carb, 109 prot, 19 fib, 2464 sod, 1859 cals (3244 used, 1385 deficit)
Running avg: 123 fat, 75 carb, 98 prot, 1789 cals (3173 used, 1384 deficit)
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200.8 lb
Lost so far: 124.2 lb.
Still to go: 0 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 05 June 2016:
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1859 kcal
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Fat: 129.72g | Prot: 109.11g | Carb: 71.87g.
Lunch: Blueberries, Nutiva Shortening, Pepper Jack Cheese, Egg, Borden Six Cheese Italian. Dinner: Pork Chops (Top Loin, Boneless), Steamed or Boiled Shrimp, Giant Eagle Cherry Tomatoes, Wilson Produce Sweet Mini Peppers, Cucumber (with Peel), Iceberg Lettuce (Includes Crisphead Types), Primal Kitchen Greek Vinaigrette. Snacks/Other: Brazil Nuts, Planters Lightly Salted Dry Roasted Peanuts, Alive & Radiant Foods Kale Krunch, Glutathione Reduced, MK-7 Vitamin K2, C-1000, Kelp, Vitamin D3 5000 IU, Super Krill, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Nature Made Calcium, Nature Made Super B-Complex. more...
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losing 4.2 lb a week
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