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Woke at 213.6, down 3.0 from yesterday. Big calorie burn and low calorie, low carb intake yesterday. UPDATE: Did med drip and came home after 16:8 IF. Weighed in at 212.6. Moving in the right direction. I and two of my teammates are getting a very nice IT award tonight (Federal Computer Week Rising Stars), so there will be a very nice dinner involved! I will stay away from the bread and dessert! UPDATE: Did my awards dinner and it was very nice. Filet Mignon, a half cup of mashed potatoes, and a few green beans, and of course a few bourbons. (See my other journal entry for a picture of the dessert tray I passed up)! It was pretty amazing (so I hear). In ketosis when I got home so all went well. Ate a few more low carb things at home to round out the calories before my 600 calorie fast day tomorrow.
10/13/16 Tanita Numbers (after 17:7 IF, no workout):
Weight - 212.6 (est. goal at 10% BF - 183.0) - 29.6 lbs. to lose
Total body fat % - 15.4 (goal is 10% BF) - +5.4%
Total body fat lbs. - 32.6 (est. goal at 10% BF - 18.3) - 14.3 lbs.
Total body water % - 62.0 (balance is 62.5%) - .5% dehydrated
Muscle mass lbs. - 171.2 (est. goal at 10% BF - 156.7) - +14.5 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 lbs. (water)
RDI - 2385 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 21
Macros (in grams, rounded) (updated for October):
Targets: 175 fat, 25 net carb, 80 prot, 30 fib, 1500 sod, 2070 cals
Ate: 134 fat, 27 net carb, 83 prot, 23 fib, 1753 sod, 2070 cals (3292 used, 1222 deficit)
Running avg: 120 fat, 54 carb, 110 prot, 1783 cals (2806 used, 1023 deficit)
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212.6 lb
Lost so far: 112.4 lb.
Still to go: 7.6 lb.
Diet followed 100%.
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Diet Calendar Entries for 13 October 2016:
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2070 kcal
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Fat: 134.41g | Prot: 83.11g | Carb: 50.53g.
Breakfast: Nature's Way Organic Extra Virgin Coconut Oil. Lunch: Calavo Avocado, Market Pantry Ultrathin Colby Jack Slices, Nature's Way Liquid Coconut Premium Oil, Egg. Dinner: Mezzetta Appetizer Olives in Dipping Oil, Mound City Pure Almond Butter, Mound City Pure Peanut Butter, Market Pantry Pepper Jack Ultra Thin Cheese Slices, Market Pantry Colby Jack Cheese Bars, Whiskey, Green String Beans, Mashed Potato, Beef Tenderloin (Trimmed to 1/8" Fat). Snacks/Other: Vitafusion Fiber Well Gummies, 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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losing 2.0 lb a week
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