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Woke at 212.4, down 1.2 from yesterday. Fasted until 6 pm and flushed a lot of water and coffee through me. Ended up at exactly 212.4 before dinner! Jason brought another Unwich home for me, which was a nice way to break the fast. Also ate an avocado and a breadless BP&J (by adding a tablespoon of sugar-free apricot jam to a peanut butter jar that had two tablespoons left. Mixed it up and spooned it out. Yum!)
I talked to a racer friend yesterday who has dropped 40 pounds by going low carb and also starting to drink alkaline water. I've been talking to him for years and it's great to see him succeed. He said he feels 100 percent better.
I have been so busy that I have not done my detailed logs since 6/04. I'm going to streamline them by providing just the necessary info for me to track. Just can't seem to keep up with it! Also, I'm dropping the fat percentage from the handheld Omron device. It was fun to play with but varied radically day-to-day and I didn't find it useful. PM me if you want it to try for yourself and I'll ship it to you (US only).
6/10/18 Tanita Numbers (after 2.0 miles, before dinner):
Weight - 212.4 (est. goal at 10% BF - 183.0) - 29.4 lbs. to goal
Body fat % - 15.6 (goal is 10.0) - +5.6%
Body fat lbs. - 33.2 (est. goal at 10% BF - 18.3) - +14.9 lbs.
Muscle mass lbs. - 170.4 (est. goal lean muscle mass - 156.7) - +13.7 lbs. (water)
Bone mass lbs. - 8.4 (est. goal at 10% BF - 7.8) - +.6 lbs. (water)
Macros (in grams, rounded) (updated for June 2018):
Targets: 110 fat, 40 carbs, 20 fiber, 20 net carbs, 105 protein (1570 cals)
Ate: 109 fat, 47 carbs, 26 fib, 20 net carbs, 69 prot, 1400 cals (2675 used, 1275 deficit)
Month avg: 106 fat, 63 carbs, 23.8 fib, 39.9 net carbs, 102 prot, 1739 cals (2798 used, 1059 deficit)
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1400 kcal
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Fat: 108.59g | Prot: 69.18g | Carbs: 46.82g.
Breakfast: Water, Coffee. Lunch: Water, Coffee. Dinner: Smucker's Sugar Free Apricot Preserves, Smucker's Natural Creamy Peanut Butter, Citrus Twist, Calavo Avocado, Ranch Salad Dressing , Jimmy John's The J.J. Gargantuan Unwich, Water. Snacks/Other: Cascade Ice Organic Mixed Berry Sparkling Water, Cascade Ice Citrus Twist, Vitafusion Fiber Well Sugar Free Gummies, Viva Naturals Krill Oil, Now Zinc, Hunza Gold Apricot Kernels, MK-7 Vitamin K2, Kelp, Vitamin D3 5000 IU, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Nature Made Super B-Complex, Daisy Sour Cream. more...
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