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4/01 UPDATE: Did the doctor in the morning, so had to eat first. That prevented a 16:8 fast and then I found myself hungrier all day. Was able to string out small meals to keep it at bay. Ate dinner at 6 pm. Worked until 9pm and then did 66 minutes of treadmill while I continued to read the reports I had printed out! Got a 204.4 weigh in. Thought I might get a new low based on my waking weight, but I can be patient. Meds may induce a bit of water retention for 24 hours. I have an out of town racing event tomorrow that will limit my exercise until later in the day. Kicked off my LCHF ‘lite’ macros today. Nailed the calorie total but need to go shopping to ensure I have lots of good fats on hand.
4/01/16 Tanita Numbers (after dinner, 66 minutes treadmill at 3 mph):
Weight - 204.4 (est. goal at 10% BF - 183.0) - 21.4 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 31.1 (est. goal at 10% BF - 18.3) - +12.8 lbs.
Total body water % - 60.6 (balance is 62.5%) - 1.9% dehydrated
Muscle mass lbs. - 164.7 (est. goal at 10% BF - 156.7) - +8.0 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 (water)
RDI - 2336 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded) (updated for April):
Targets: 100 fat, 50 net carb, 150 prot, 35 fib, 1500 sod, 1700 cals
Ate: 82 fat, 40 net carb, 184 prot, 35 fib, 2465 sod, 1700 cals (3370 used, 1670 deficit)
Running avg: 82 fat, 74 carb, 184 prot, 1700 cals (3370 used, 1670 deficit)
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1700 kcal
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Fat: 81.52g | Prot: 183.83g | Carbs: 74.40g.
Breakfast: Dark Chocolate Salted Caramel Protein Nut Bar, Smucker's Sugar Free Seedless Blackberry Jam, Flatout Light Original Flatbread, Philadelphia Original Cream Cheese. Lunch: Bumble Bee Solid White Albacore Tuna in Water (2 oz), Shadybrook Farms Boneless Turkey Breast Chops, Frigo Cheese Heads Sticks Mild Cheddar. Dinner: Jif Natural Crunchy Peanut Butter, Shadybrook Farms Boneless Turkey Breast Chops, Cracker Barrel Jalapeño Cheddar Cheese Sticks. Snacks/Other: Philadelphia Regular Cream Cheese Spread, Ghirardelli Intense Dark Midnight Reverie, Vitafusion Fiber Well Gummies, 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 Calcium, Nature Made Super B-Complex. more...
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