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Woke at 214.8, up .2 from yesterday. That's par for the course for a waking weight after the second med drip. Will grab a black coffee and hit the road for 3 miles. I will weigh in again after 16:8 IF. I should be down a few more pounds by then. UPDATE: Got a 213.6 after my walk. Fasted until 2 pm and had a nice lunch. Targeting 2076 calories today. UPDATE: Picked up Em at the airport and then stopped at the outstanding Blue Dolphin restaurant in Crofton, Maryland. We shared a sampler platter, some oysters, and a family salad and that was enough! Was able to nail my calorie goals with that meal and did OK on macros, too.
9/03/16 Tanita Numbers (after 18 hours fast and 3 mile walk earlier in the day):
Weight - 213.6 (est. goal at 10% BF - 183.0) - 30.6 lbs. to lose
Total body fat % - 15.1 (goal is 10% BF) - +5.1%
Total body fat lbs. - 32.2 (est. goal at 10% BF - 18.3) - +13.9 lbs.
Total body water % - 60.2 (balance is 62.5%) - 2.3% dehydrated
Muscle mass lbs. - 172.6 (est. goal at 10% BF - 156.7) - +15.9 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 - 2374 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 19
Macros (in grams, rounded) (updated for September):
Targets: 190 fat, 40 net carb, 80 prot, 30 fib, 1500 sod, 2190 cals
Ate: 145 fat, 59 net carb, 122 prot, 22 fib, 4041 sod, 2075 cals (3172 used, 1097 deficit)
Running avg: 123 fat, 61 carb, 81 prot, 1659 cals (2861 used, 1202 deficit)
View Diet Calendar, 03 September 2016:
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2075 kcal
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Fat: 145.38g | Prot: 121.55g | Carbs: 81.70g.
Lunch: Bertolli Extra Virgin Olive Oil, Kale, Blueberries, Planters Deluxe Mixed Nuts, Draglist Delights Paleo Cranberry Bread. Dinner: Oysters, Beef Tip Round (Trimmed to 0" Fat), Cucumber (with Peel), Feta Cheese, Green Olives, Tomatoes, Crab Cake, Shrimp, Baked or Broiled Scallops, Newman's Own Balsamic Vinaigrette Dressing, Mixed Salad Greens, Hard Parmesan Cheese, Mt. Olive Pepperoncini, Feta Cheese, Tomatoes, Cucumber (with Peel), Trader Joe's Greek Kalamata Olives, Tomatoes. Snacks/Other: Fage Total 2% Greek Yogurt, Paleo Pie Crust, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Bluebonnet Whey Protein Isolate - French Vanilla, Hershey's Natural Unsweetened Cocoa, Ghirardelli Midnight Reverie Chocolate 86% Cacao, Pure Krill Oil with Astaxanthin, Jarrow Glutathione Reduced, MK-7 Vitamin K2, C-1000, Kelp, Vitamin D3 1000 IU, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Nature Made Calcium, Nature Made Super B-Complex. more...
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