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Woke at 220.0, up 6.6 from yesterday. Med drip Wednesday afternoon and big dinner last night combined for serious water retention! Just finished another med drip this morning. Today is a 600 calorie 5:2 IF day so I should recover somewhat. UPDATE: Fasted until 7 pm and did weighted HIIT squats before eating. Pushed a lot of black coffee and hibiscus tea through me today. But weighed in at 219.2! Ate just about calorie goal at 622. Targeting 2129 calories tomorrow but MC’ing an event at Maryland International Raceway and will be bringing some folks from work so Denise is getting some sandwich platters, cheese, veggies, and fruit to share in the tower suite. Plus my friends Dale and Ellen will be there and I’m out of paleo bread and almond flour for their amazing meat and cheese spread! I’ll figure something out… Have a great weekend!
9/16/16 Tanita Numbers (after 23 hour fast, weighted HIIT squats):
Weight - 219.2 (est. goal at 10% BF - 183.0) - 36.2 lbs. to lose
Total body fat % - 14.7 (goal is 10% BF) - +4.7%
Total body fat lbs. - 32.2 (est. goal at 10% BF - 18.3) - +13.9 lbs.
Total body water % - 59.9 (balance is 62.5%) - 2.6% dehydrated
Muscle mass lbs. - 178.0 (est. goal at 10% BF - 156.7) - +21.3 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 9.0 (est. goal at 10% BF - 8.0) - +1.0 lbs. (water)
RDI - 2444 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for September):
Targets: 190 fat, 40 net carb, 80 prot, 30 fib, 1500 sod, 2190 cals
Ate: 49 fat, 23 net carb, 22 prot, 9 fib, 370 sod, 622 cals (2456 used, 1834 deficit)
Running avg: 112 fat, 76 carb, 84 prot, 1697 cals (2825 used, 1128 deficit)
View Diet Calendar, 16 September 2016:
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622 kcal
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Fat: 48.94g | Prot: 21.82g | Carbs: 32.13g.
Dinner: Gold Emblem Deluxe Mixed Nuts, Cracker Barrel Cheddar Jack Cheese Sticks, Smucker's Sugar Free Blueberry Preserves, Joyva Sesame Tahini, Julian Bakery Paleo Wrap, Bertolli Extra Virgin Olive Oil, Fresh Express Veggie Lover's Salad. 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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