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Woke at 206.2, down 1.4 from yesterday and even better, the first morning in a long time that my waking weight has been in the maintenance zone. Worked from home and fasted until 6 pm. Just black coffee and water. Not even coconut oil. During the day, got on the treadmill twice to take meetings and read at 3 mph. Got in my 10K steps and six miles. Weighed in before dinner and got a 203.6. Ate 604 calories today, day 1 of my 5:2 IF. The next one is Friday. I’ll get 2070 luxurious calories every day until then!
5/02/16 Tanita Numbers (after 6 miles walking at 3 mph):
Weight - 203.6 (est. goal at 10% BF - 183.0) - 20.6 lbs. to lose
Total body fat % - 15.0 (goal is 10% BF) - +5.0%
Total body fat lbs. - 30.6 (est. goal at 10% BF - 18.3) - +12.3 lbs.
Total body water % - 59.1 (balance is 62.5%) - 3.4% dehydrated
Muscle mass lbs. - 164.4 (est. goal at 10% BF - 156.7) - +7.7 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 - 2232 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 19
Today's Macros (in grams, rounded) (updated for May):
Targets: 150 fat, 50 net carb, 130 prot, 35 fib, 1500 sod, 2070 cals
Ate: 23 fat, 24 net carb, 73 prot, 2 fib, 661 sod, 604 cals (2833 used, 2229 deficit)
Running avg: 80 fat, 66 carb, 101 prot, 1334 cals (2894 used, 1560 deficit)
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92.4 kg
Lost so far: 55.1 kg.
Still to go: 0 kg.
Diet followed: 100%.
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604 kcal
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Fat: 23.37g | Prot: 72.62g | Carbs: 26.00g.
Dinner: Kraft Deli Fresh Colby Jack Natural Cheese Slices with 2% Milk, Pork Chops (Top Loin, Boneless), Smucker's Sugar Free Seedless Blackberry Jam, Fage Total 2% Greek Yogurt. Snacks/Other: Kraft Deli Fresh Colby Jack Natural Cheese Slices with 2% Milk, 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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Losing 3.8 kg a Week
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