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Woke at 214.6, up .4 despite a 1223 calorie flush out day. I can feel the water retention in my body. Will flush out some more today. Targeting 2269 calories. UPDATE: Ate lunch at 1:30 pm. Weighed 214.4 beforehand, so not pushing much water yet. Didn't really drink a lot yet. Need to get busy! UPDATE: Did not flush out enough during the day as I got busy catching up on work after my Friday outing and Saturday recovery! Only got down to 214.2 before dinner. Ate up all my calories but ended at 21 net carbs so I am feeling good about that. Continuing to flush out and tomorrow is an IF day. UPDATE: Denise brought me a Sonic diet cherry limeade tonight, so add 4 more carbs! UPDATE: Worked until 11:15 pm and then walked for the last 45 minutes so I got a bit of a workout in. Weighed in more time before bed and got down to 213.8.
6/25/17 Tanita Numbers (before dinner, after .6 miles -- no workout):
Weight - 213.8 (est. goal at 10% BF - 183.0) - 30.8 lbs. to lose
Total body fat % - 15.2 (goal is 10.0) - +5.2%
Total body fat lbs. - 32.5 (est. goal at 10% BF - 18.3) - +14.2 lbs.
Total body water % - 62.6 (balance is 62.5%) - .1% overhydrated
Muscle mass lbs. - 172.1 (est. goal at 10% BF - 156.7) - +15.4 lbs. (water)
Bone mass lbs. - 9.2 (est. goal at 10% BF - 8.0) - +1.2 lbs. (water)
RDI - 2473 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 21
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: 172 fat, 58 carb, 37 fib, 21 net carb, 150 prot, 2361 cals (2619 used, 238 deficit)
Running avg: 121 fat, 69 carb, 39 net carb, 113 prot, 1958 cals (3031 used, 1073 deficit)
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2381 kcal
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Fat: 172.23g | Prot: 150.22g | Carbs: 61.83g.
Breakfast: Coffee, Premier Nutrition High Protein Shake - Chocolate. Lunch: Water, Vitafusion Fiber Well Gummies, Lucerne Colby Jack Cheese, Lucerne Extra Sharp Cheddar Cheese, Lucerne Muenster Cheese, La Croix Cranberry Raspberry Flavored Sparkling Water, Land O'Lakes Salted Butter, Nordic Nut and Seed Bread, Lucerne Pepper Jack Cheese. Dinner: Sonic Lo-Cal Diet Cherry Limeade (Large), Utz Pork Rinds, Celery, Smucker's Natural Creamy Peanut Butter, Hellmann's Real Mayonnaise, Tomatoes, Onions, Ground Beef (80% Lean / 20% Fat), Water. Snacks/Other: La Croix Coconut Flavored 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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