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Woke at 215.2, down 1.4 from yesterday. I have an off week on the meds, so hoping to hit true 2-0-0s by the end of the week again. It’s 7 days since weigh in, so will log my 210.6 of a few days ago as it is very unlikely I’ll drop 5 pounds today. Going to go out for a 3 mile Labor Day walk in a few minutes though. Targeting 2190 calories today and pushing my 600 calorie 5:2 IF day to tomorrow. Today it’s local, grass fed steaks on the grill! Enjoy Labor Day, my American friends, and everybody else, don’t work too hard! UPDATE: Back from the walk at 212.6. Time for lunch!
9/05/16 Tanita Numbers (after 18 hours fast, 3 mile walk):
Weight - 212.6 (est. goal at 10% BF - 183.0) - 29.6 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 % - 58.7 (balance is 62.5%) - 3.8% dehydrated
Muscle mass lbs. - 171.8 (est. goal at 10% BF - 156.7) - +15.1 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 - 2335 / 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: 153 fat, 44 net carb, 107 prot, 19 fib, 2063 sod, 2190 cals (3144 used, 954 deficit)
Running avg: 137 fat, 63 carb, 94 prot, 1872 cals (2838 used, 966 deficit)
View Diet Calendar, 05 September 2016:
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2190 kcal
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Fat: 152.92g | Prot: 107.06g | Carbs: 63.04g.
Lunch: Brazil Nuts, Bertolli Extra Virgin Olive Oil, Fresh Express Italian Salad Mix, Philadelphia Original Cream Cheese, Draglist Delights Paleo Cranberry Bread. Dinner: Doctor's CarbRite Diet Sugar Free Brownies, Maple Grove Farms Sugar Free Balsamic Vinaigrette, Green Peppers, Cucumber (with Peel), Tomatoes, Potato Salad with Egg, Beef Steak. Snacks/Other: 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+, Fage Total 2% Greek Yogurt, Nature Made Calcium, Nature Made Super B-Complex. more...
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