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Woke at 219.4, up 11.4 from Friday morning. Lots of water retention from too much salt this weekend although I did well on restricting carbs. Today is a 600 calorie IF day so will do a lot of flushing out. UPDATE: Ate 1081 calories today with a big piece of salmon for dinner, so went over the 5:2 calories by 481. Will eat light tomorrow until we catch up to our calorie targets. Did six miles on the treadmill late in the day and got a 215.8 weigh in afterward. Beginning to move a lot of water but plenty more to go.
7/11/16 Tanita Numbers (after 6 miles of walking at 3 mph):
Weight - 215.8 (est. goal at 10% BF - 183.0) - 32.8 lbs. to lose
Total body fat % - 15.4 (goal is 10% BF) - +5.4%
Total body fat lbs. - 33.2 (est. goal at 10% BF - 18.3) - +14.9 lbs.
Total body water % - 65.1 (balance is 62.5%) - 2.6% overhydrated
Muscle mass lbs. - 173.4 (est. goal at 10% BF - 156.7) - +16.7 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 9.2 (est. goal at 10% BF - 8.0) - +1.2 lbs. (water)
RDI - 2476 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 22
Macros (in grams, rounded) (updated for July):
Targets: 180 fat, 40 net carb, 80 prot, 30 fib, 1500 sod, 2100 cals
Ate: 81 fat, 11 net carb, 72 prot, 15 fib, 1426 sod, 1081 cals (2976 used, 1895 deficit)
Running avg: 121 fat, 83 carb, 103 prot, 1862 cals (3014 used, 1152 deficit)
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1081 kcal
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Fat: 80.97g | Prot: 71.93g | Carbs: 25.79g.
Breakfast: Nature's Way Organic Extra Virgin Coconut Oil, Emerald Dry Roasted Almonds 100 Calorie Pack. Lunch: Colavita Extra Virgin Olive Oil, Lettuce. Dinner: Colavita Extra Virgin Olive Oil, Spinach, Baked or Broiled Salmon. Snacks/Other: Vitafusion Fiber Well Gummies, Aloe Vera Juice, Glutathione Reduced, MK-7 Vitamin K2, C-1000, Kelp, Vitamin D3 1000 IU, Super Krill, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Fage Total 2% Greek Yogurt, Nature Made Calcium, Nature Made Super B-Complex. more...
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