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Woke at 217.0, down 1.8 from yesterday. Up moving a lot of water overnight again. Today is a Monday, so it’s a 5:2 IF day to start the month off right! Plan to eat 600 calories with coconut oil coffee for breakfast and then a modest dinner. Again targeting 2100 calories on non-fast days and 600 calories on two 5:2 days per week. Macro targets of 180 fat, 40 net carbs, and 80 protein are unchanged. UPDATE: Successful morning at getting the body working again. Fasted until 2:30 but got a surprising 211.4 weigh before eating. Had a massive salad of summer squash and Brazil nuts. Saved half for dinner. UPDATE: Ate the rest of my salad at dinner but added a small chicken leg for some protein. Went over by 85.
8/01/16 Tanita Numbers (after 18 hours fasting):
Weight - 211.4 (est. goal at 10% BF - 183.0) - 28.4 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 32.2 (est. goal at 10% BF - 18.3) - +13.9 lbs.
Total body water % - 60.7 (balance is 62.5%) - 1.8% dehydrated
Muscle mass lbs. - 170.4 (est. goal at 10% BF - 156.7) - +13.7 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 lbs. (water)
RDI - 2397 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 19
Macros (in grams, rounded) (updated for August):
Targets: 180 fat, 40 net carb, 80 prot, 30 fib, 1500 sod, 2100 cals
Ate: 54 fat, 19 net carb, 28 prot, 13 fib, 310 sod, 685 cals (2334 used, 1649 deficit)
Running avg: 54 fat, 19 carb, 28 prot, 685 cals (2334 used, 1649 deficit)
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685 kcal
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Fat: 54.44g | Prot: 27.55g | Carbs: 31.96g.
Breakfast: Nature's Way Organic Extra Virgin Coconut Oil. Lunch: Colavita Extra Virgin Olive Oil, Kraft 100% Grated Parmesan Cheese, Brazil Nuts, Green Summer Squash, Yellow Summer Squash, Eggplant, Jalapeno Peppers. Dinner: Chicken Drumstick (Skin Eaten). Snacks/Other: Jarrow 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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