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Woke at 221.0, down 1.4 after a low calorie in, massive calorie burn day. Back on my daily average calorie target for the month. Now I need to drop this massive water weight I've been retaining since my procedure on Monday. UPDATE: Came home at 221.6. Without getting too graphic, I have had no movement since my colonoscopy on Monday. No doubt that’s part of the extra weight in addition to the water retention. Ate a few extra things tonight to try to get things going. Did a short 15 minutes on the treadmill at 11 pm just to hit all the Fitbit minimums. Day off tomorrow and off to the doctor in advance of the blizzard.
1/21/16 Tanita Numbers (before dinner, before treadmill):
Weight - 221.6 (est. goal at 10% BF - 183.0) - 38.6 lbs. to lose
Total body fat % - 15.6 (goal is 10% BF) - +5.6%
Total body fat lbs. - 34.6 (est. goal at 10% BF - 18.3) - +16.3 lbs.
Total body water % - 61.0 (balance is 62.5%) - 1.5% dehydrated
Muscle mass lbs. - 178.0 (est. goal at 10% BF - 156.7) - +21.3 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 (water)
RDI - 2459 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded) (updated for January):
Targets: 70 fat, 70 carb, 260 prot, 50 fib, 1500 sod, 1950 cals (2036 based on burn)
Ate: 53 fat, 111 carb, 227 prot, 14 fib, 1478 sod, 2042 cals (3458 used, 1416 deficit)
Running avg: 78 fat, 146 carb, 151 prot, 1989 cals (3312 used, 1323 deficit)
View Diet Calendar, 21 January 2016:
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2042 kcal
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Fat: 53.31g | Prot: 226.77g | Carbs: 110.85g.
Breakfast: Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate, EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Carrots, Brown Rice, Chicken Breast, Lucerne 1% Milkfat No Salt Added Cottage Cheese. Dinner: Swiss Cheese, Cheddar Cheese, Red Lobster Single Malt Scotches, Beer. Snacks/Other: Bob's Red Mill Chia Seed, Safeway Organic Whole Strawberries Frozen, Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate, Vitamin D3 5000 IU, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Now Magnesium Citrate, Swanson Apple Cider Vinegar Capsules, Nature Made Super B-Complex. more...
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