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Woke at 212.8, up .2 from 11/30 (did not weigh in yesterday morning). Fasted until dinner and got a 210.0 weigh in before that. Ate 1677 calories. It was difficult as I was full at about 1000 calories in. But at 4 pm today I started freezing as the body heat turned off. So I determined to eat my full calorie allocation plus enough fiber. Put me over on carbs, but not on net carbs. Challenging to walk that thin line between effective calorie deficits and eating too little. But several months of additional calories with LCHF did not work out for me.
12/02/16 Tanita Numbers (before dinner, no workout):
Weight - 210.0 (est. goal at 10% BF - 183.0) - 27.0 lbs. to lose
Total body fat % - 15.5 (goal is 10% BF) - +5.5%
Total body fat lbs. - 32.6 (est. goal at 10% BF - 18.3) - +14.3 lbs.
Total body water % - 63.1 (balance is 62.5%) - .6% overhydrated
Muscle mass lbs. - 168.4 (est. goal at 10% BF - 156.7) - +11.7 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 - 2438 / Visceral fat rating - 9 (goal is 8) / Metabolic age - 21
Macros (in grams, rounded) (updated for December):
Targets: 120 fat, 40 carb, 100 prot, 25 fib, 1500 sod, 1640 cals
Ate: 124 fat, 67 carb, 86 prot, 27 fib, 4259 sod, 1677 cals (2595 used, 918 deficit)
Running avg: 96 fat, 52 carb, 78 prot, 1338 cals (2997 used, 1659 deficit)
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210.0 lb
Lost so far: 115.0 lb.
Still to go: 5.0 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 02 December 2016:
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1677 kcal
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Fat: 124.07g | Prot: 86.18g | Carb: 66.90g.
Dinner: Wild Planet Wild Sardines in Extra Virgin Olive Oil, Walnuts, Sargento Colby-Pepper Jack Snack Bites, Parmesan Cheese (Grated), Butter, Safeway Steams in The Bag – Broccoli and Cauliflower, Philadelphia Chives & Onion Cream Cheese, Iceberg Lettuce (Includes Crisphead Types), Turkey Breast Meat, Hellmann's Real Mayonnaise, Mt. Olive Kosher Dill Sandwich Stuffers. Snacks/Other: Vitafusion Fiber Well Gummies, 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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losing 2.8 lb a week
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