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Woke at 201.0, down 1.6 from yesterday. Fasted until 2 PM but before that did 94 minutes of walking to get my 6 miles. Got a 199.0 weigh in. Targeting 2070 calories again today. Going to try some almond flour waffles to see how they come out. Wish me luck! UPDATE: The waffles came out great. Used the NY Times Cookbook recipe I’ve always made for the kids but substituted almond meal for flour, water for milk, and olive oil for vegetable oil. Not low calorie by any means but they came out great! Ate over calories today by adding a big chicken breast for dinner. Targeting 600 calories tomorrow.
5/22/16 Tanita Numbers (after 18 hours fasting, six miles walking):
Weight - 199.0 (est. goal at 10% BF - 183.0) - 16.0 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 30.2 (est. goal at 10% BF - 18.3) - +11.9 lbs.
Total body water % - 56.6 (balance is 62.5%) - 5.9% dehydrated
Muscle mass lbs. - 160.8 (est. goal at 10% BF - 156.7) - +4.1 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.0 (est. goal at 10% BF - 8.0) - goal met
RDI - 2147 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded) (updated for May):
Targets: 150 fat, 50 net carb, 130 prot, 35 fib, 1500 sod, 2070 cals
Ate: 172 fat, 39 net carb, 171 prot, 36 fib, 2544 sod, 2477 cals (3013 used, 536 deficit)
Running avg: 95 fat, 89 carb, 113 prot, 1680 cals (3109 used, 1429 deficit)
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90.3 kg
Lost so far: 57.2 kg.
Still to go: 0 kg.
Diet followed: 100%.
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2477 kcal
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Fat: 171.80g | Prot: 170.90g | Carbs: 74.70g.
Lunch: Bertolli Extra Virgin Olive Oil, Truvia Sweetener (Packet), Egg, Kroger Baking Powder, Butter, Maple Grove Farms Sugar Free Syrup, Trader Joe's Just Almond Meal, Pineapple, Fage Total 2% Greek Yogurt, Now Real Food Golden Flax Seeds, Organic Black Cumin Seeds, Bob's Red Mill Chia Seed, Amazing Grass Green SuperFood Drink Powder, Triquetra Health Organic Spirulina. Dinner: Chicken Breast (Skin Not Eaten), Parmesan Cheese (Grated), Borden Six Cheese Italian. Snacks/Other: Smucker's Sugar Free Strawberry Preserves, Brazil Nuts, Glutathione Reduced, MK-7 Vitamin K2, C-1000, Kelp, Vitamin D3 5000 IU, Super Krill, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Nature Made Calcium, Nature Made Super B-Complex. more...
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Losing 1.9 kg a Week
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