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Woke at 212.0, down .2 from yesterday and a great result considering I did day one of my weekly med drip yesterday. Denise fixed my coffee yesterday and I found out she only used a teaspoon of coconut oil instead of a tablespoon so I adjusted my calories down. Bonus! Targeting 600 calories today for 5:2 IF and will do HIIT squats. UPDATE: Fasted until 7 pm, and did weighted HIIT squats before that. Got a 211.2 weigh in. Not a big drop from a waking 212.0 after fasting all day and exercising, but considering it’s day two of my meds, that is a good number. Successfully fighting off the water weight and constipation thus far. Ate 621 calories. Simmered a ton of kale for dinner in filtered water with turmeric, salt, and pepper, ate it and then drank all the juice (three large glasses). Let’s see what that does overnight.
8/19/16 Tanita Numbers (after 23 hour fast, weighted HIIT squats):
Weight - 211.2 (est. goal at 10% BF - 183.0) - 28.2 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 % - 59.2 (balance is 62.5%) - 3.3% 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. - 8.6 (est. goal at 10% BF - 8.0) - +.6 lbs. (water)
RDI - 2342 / 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: 37 fat, 35 net carb, 39 prot, 8 fib, 1210 sod, 621 cals (2534 used, 1913 deficit)
Running avg: 110 fat, 73 carb, 98 prot, 1623 cals (2778 used, 1155 deficit)
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621 kcal
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Fat: 37.17g | Prot: 39.35g | Carbs: 43.07g.
Breakfast: Thrive Market Virgin Coconut Oil. Dinner: Dr. Pepper Diet Dr. Pepper (Bottle), Seafood Salad, Lucerne Extra Sharp Cheddar Cheese, Oscar Mayer Deli Fresh Chipotle Seasoned Chicken Breast, Jalapeno Peppers, Kale. 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. more...
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