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Woke at 214.8, down .2 from yesterday. Ate a big lunch after 16:8 IF, then walked five miles, and weighed in at 212.6 before dinner. Last meal before dinner tomorrow night. Not just IF -- hospital orders! Nailed calorie goal for the day and the month. Pretty happy with the slow downward trend -- about a pound a week.
1/31/17 Tanita Numbers (before dinner, after 5 miles walking):
Weight - 212.6 (est. goal at 10% BF - 183.0) - 29.6 lbs. to lose
Total body fat % - 15.5 (goal is 10.0) - +5.5%
Total body fat lbs. - 33.0 (est. goal at 10% BF - 18.3) - +14.7 lbs.
Total body water % - 61.0 (balance is 62.5%) - 1.5% dehydrated
Muscle mass lbs. - 170.6 (est. goal at 10% BF - 156.7) - +13.9 lbs. (water)
Bone mass lbs. - 9.0 (est. goal at 10% BF - 8.0) - +1.0 lbs. (water)
RDI - 2417 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for January [4:3 IF]):
Targets: 200 fat, <60 carb, >33 fiber, <30 net carb, 120 prot, 2400 cals (600 on M-W-F)
Ate: 153 fat, 45 carb, 18 fib, 27 net carb, 172 prot, 2221 cals (4512 used, 2291 deficit)
Running avg: 100 fat, 67 carb, 115 prot, 1640 cals (3333 used, 1693 deficit)
View Diet Calendar, 31 January 2017:
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2221 kcal
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Fat: 152.70g | Prot: 172.38g | Carbs: 44.80g.
Lunch: We Got Nuts! Raw English Walnuts Halves and Pieces, Smucker's Sugar Free Apricot Preserves, Smucker's Natural Creamy Peanut Butter, Bob's Red Mill Almond Meal Flour, Baking Powder (Sodium Aluminum Sulfate, Double Acting), Egg, Colavita Extra Virgin Olive Oil, Philadelphia Garden Vegetable Cream Cheese. Dinner: Smucker's Natural Creamy Peanut Butter, Sargento Savory Garlic and Herb Jack Snack Bites, Healthworks Cacao Nibs, We Got Nuts! Raw English Walnuts Halves and Pieces, Lucerne Pepper Jack Cheese, Chicken Breast (Skin Not Eaten), G Hughes Sugar Free BBQ Sauce. Snacks/Other: Fage Total 2% Greek Yogurt, Whole Cruciferous Food, Gallbladder Formula, Water Away, Raw Wheat Grass Juice Powder, 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+, Nature Made Calcium, Nature Made Super B-Complex. more...
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