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Woke at 213.2, down 1.8 from yesterday after a 772 calorie IF day. Fasted until 6 pm when Denise got home and grilled some burgers. I ate three of them with lettuce wraps, tomatoes, and onions. Those veggies, plus six cups of broccoli and cauliflower, added up to 30 net carbs but I should survive. Ate just over 1000 calories and that’s a win. Speaking of which, I got a 210.4 weigh in before dinner! So back to what I weighed last Sunday morning. Wore out a path to the bathroom to lose extra water. Did not work out today as I did a lot of computer work instead. May just enjoy the day of rest.
6/11/17 Tanita Numbers (before dinner, after 1.5 miles):
Weight - 210.4 (est. goal at 10% BF - 183.0) - 27.4 lbs. to lose
Total body fat % - 15.5 (goal is 10.0) - +5.5%
Total body fat lbs. - 32.6 (est. goal at 10% BF - 18.3) - +14.3 lbs.
Total body water % - 57.8 (balance is 62.5%) - 4.7% dehydrated
Muscle mass lbs. - 169.2 (est. goal at 10% BF - 156.7) - +12.5 lbs. (water)
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 lbs. (water)
RDI - 2296 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for June 2017):
Targets: 200 fat, 55 carb, 35 fiber, 20 net carb, 120 prot, 2360 cals (5 days)
Targets: 70 fat, 35 carb, 15 fiber, 20 net carb, 50 prot, 910 cals (2 days)
Ate: 63 fat, 49 carb, 20 fib, 30 net carb, 67 prot, 1037 cals (2376 used, 1339 deficit)
Running avg: 118 fat, 73 carb, 43 net carb, 109 prot, 1869 cals (3189 used, 1320 deficit)
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210.4 lb
Lost so far: 114.6 lb.
Still to go: 5.4 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 11 June 2017:
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1037 kcal
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Fat: 62.73g | Prot: 66.90g | Carb: 49.10g.
Breakfast: Water, Coffee. Lunch: Water. Dinner: Cascade Ice Organic Black Raspberry Sparkling Water, Coffee, Lettuce, Onions, Denny's Sliced Tomatoes (3 Slices), G Hughes Sugar Free BBQ Sauce, Ground Beef (80% Lean / 20% Fat), Safeway Steams in The Bag – Broccoli and Cauliflower, Cascade Ice Coconut, Water. Snacks/Other: Cascade Ice Organic Black Raspberry Sparkling Water, Vitafusion Fiber Well Gummies, Hunza Gold Apricot Kernels, Dr. Berg Adrenal Night Formula, Swanson Stinging Nettle Root, Whole Cruciferous Food, Herbal Secrets Dandelion Root, Jarrow Glutathione Reduced, MK-7 Vitamin K2, Kelp, Vitamin D3 1000 IU, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Nature Made Fish Oil 1200Mg, Nature Made Super B-Complex. more...
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steady weight
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