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Woke at 219.6, down 2.0 from yesterday. Targeting 600 calories today on my first of two 5:2 IF days this week. Will fast until dinner. In the meantime, will drink a lot of black coffee and hibiscus tea! UPDATE: Fasted until 5 pm and broke the fast with a large omelet. I think that’s going to be my go-to meal for the 600 calorie days. Weighed in at 216.8 before that.
9/26/16 Tanita Numbers (after 21 hours fasting, no workout):
Weight - 216.8 (est. goal at 10% BF - 183.0) - 33.8 lbs. to lose
Total body fat % - 14.9 (goal is 10% BF) - +4.9%
Total body fat lbs. - 32.2 (est. goal at 10% BF - 18.3) - +13.9 lbs.
Total body water % - 57.1 (balance is 62.5%) - 5.4% dehydrated
Muscle mass lbs. - 175.8 (est. goal at 10% BF - 156.7) - +19.1 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 - 2373 / Visceral fat rating - 11 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for September):
Targets: 190 fat, 40 carb, 80 prot, 30 fib, 1500 sod, 2190 cals
Ate: 46 fat, 4 carb, 46 prot, 0 fib, 690 sod, 614 cals (2444 used, 1830 deficit)
Running avg: 107 fat, 72 carb, 98 prot, 1678 cals (2805 used, 1127 deficit)
View Diet Calendar, 26 September 2016:
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614 kcal
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Fat: 46.07g | Prot: 46.23g | Carbs: 3.92g.
Dinner: Lucerne Sliced Pepper Jack Cheese, Nature's Way Liquid Coconut Premium Oil, Egg. 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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