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Woke at 218.6, up 1.6 from yesterday. Ate far too much protein, much of which no doubt converted to glucose. Today is a 600 calorie 5:2 IF day. Will fast until dinner and then eat an omelet. Probably going to adjust my macros to get closer to 5 percent carbs, 20 percent protein, and 75 percent fat. UPDATE: Fasted until 5 pm and then ate an omelet and some mixed nuts. Weighed 216.6 before that. Drank a ton of coffee and hibiscus tea today but not moving much out. That’s reflected in my numbers. Should break loose soon. Set up my home office as a standing desk but did not see much difference in the Fitbit numbers as a result. That’s OK… my body knows it didn't sit all day! Strategy for hitting my fat macros at work tomorrow includes coconut oil in every cup of coffee and olive oil at every meal.
10/03/16 Tanita Numbers (post 21 hours fasting, no workout):
Weight - 216.6 (est. goal at 10% BF - 183.0) - 33.6 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 % - 66.3 (balance is 62.5%) - 3.8% overhydrated
Muscle mass lbs. - 175.0 (est. goal at 10% BF - 156.7) - +18.3 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 9.4 (est. goal at 10% BF - 8.0) - +1.4 lbs. (water)
RDI - 2532 / Visceral fat rating - 9 (goal is 8) / Metabolic age - 24
Macros (in grams, rounded) (updated for October):
Targets: 210 fat, 25 net carb, 80 prot, 30 fib, 1500 sod, 2310 cals
Ate: 46 fat, 5 net carb, 41 prot, 1 fib, 582 sod, 606 cals (2327 used, 1721 deficit)
Running avg: 98 fat, 41 carb, 131 prot, 1588 cals (2415 used, 827 deficit)
View Diet Calendar, 03 October 2016:
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606 kcal
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Fat: 46.47g | Prot: 40.70g | Carbs: 5.73g.
Dinner: Safeway Orchard Nut Trio – Almonds Cashews Pistachios, Nature's Way Liquid Coconut Premium Oil, Lucerne Sliced Pepper Jack Cheese, 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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