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Woke at 208.2, down 2.0 from yesterday (successfully dropped some water). Finished 16:8 fasting and then got on the treadmill with my iPad for 90 minutes of steady state walking at 3 mph. Wanted to see if I could reproduce my success from yesterday. Got off and did indeed nearly equal yesterday’s 205.4 weigh in with a 205.6 to end the month. Fat readings are a little high due to dehydration. Targeting 1700 calories today. Next month, we’ll bump that up to 2070 per day for five days and 600 per day for two, adding 5:2 IF to my daily 16:8. Happy last day of April!
4/30/16 Tanita Numbers (after 90 minutes walking at 3 mph):
Weight - 205.6 (est. goal at 10% BF - 183.0) - 22.6 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 31.3 (est. goal at 10% BF - 18.3) - +13.0 lbs.
Total body water % - 58.8 (balance is 62.5%) - 3.7% dehydrated
Muscle mass lbs. - 165.9 (est. goal at 10% BF - 156.7) - +9.2 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.4 (est. goal at 10% BF - 8.0) - +.4 (water)
RDI - 2260 / 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: 105 fat, 64 net carb, 112 prot, 25 fib, 1977 sod, 1706 cals (2935 used, 1229 deficit)
Running avg: 76 fat, 112 carb, 145 prot, 1700 cals (3206 used, 1506 deficit)
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1706 kcal
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Fat: 104.76g | Prot: 111.79g | Carbs: 89.62g.
Lunch: Butter, Food For Life Baking Company Ezekiel 4:9 Sprouted Grain Tortillas, Organic Black Cumin Seeds, Now Real Food Golden Flax Seeds, Bob's Red Mill Chia Seed, Egg, Kraft Natural Finely Shredded Triple Cheddar Cheese. Dinner: Parmesan Cheese (Grated), Cooked Brussels Sprouts (Fat Added in Cooking), Pork Chops (Top Loin, Boneless). Snacks/Other: Ghirardelli Intense Dark Midnight Reverie, thinkThin Chunky Peanut Butter High Protein Bar, Safeway Chopped Walnuts, Vitamin D3 5000 IU, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Now Magnesium Citrate, Nature Made Calcium, Nature Made Super B-Complex. more...
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