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Woke at 215.6, up 1.2 from yesterday. Will do a three-mile walk before I finish 16:8 IF and see if I can sweat some of that water out. Targeting 2310 calories today. UPDATE: Completed three miles, but only got down to 214.6. UPDATE: Hit calorie goal and tried to work best combination of Keto macros and still getting in some veggies and other good stuff. Greek yogurt and green beans combined for 28 net carb grams alone. 600 calorie IF day tomorrow.
10/09/16 Tanita Numbers (after 16:8 IF, three mile walk):
Weight - 214.6 (est. goal at 10% BF - 183.0) - 31.6 lbs. to lose
Total body fat % - 15.5 (goal is 10% BF) - +5.5%
Total body fat lbs. - 33.2 (est. goal at 10% BF - 18.3) - +14.9 lbs.
Total body water % - 59.8 (balance is 62.5%) - 2.7% 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 - 2373 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for October):
Targets: 210 fat, 25 net carb, 80 prot, 30 fib, 1500 sod, 2310 cals
Ate: 162 fat, 57 net carb, 146 prot, 34 fib, 2366 sod, 2313 cals (2993 used, 680 deficit)
Running avg: 127 fat, 59 carb, 122 prot, 1876 cals (2666 used, 790 deficit)
View Diet Calendar, 09 October 2016:
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2313 kcal
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Fat: 161.82g | Prot: 145.62g | Carbs: 91.17g.
Breakfast: Nature's Way Organic Extra Virgin Coconut Oil. Lunch: Mezzetta Appetizer Olives in Dipping Oil, Smucker's Sugar Free Strawberry Preserves, Triquetra Health Organic Spirulina, Organic Black Cumin Seeds, Fage Total 2% Greek Yogurt, Bob's Red Mill Chia Seed, Amazing Grass Green SuperFood Drink Powder, Hershey's Natural Unsweetened Cocoa, Nature's Way Organic Extra Virgin Coconut Oil, Archer Farms Roasted Deluxe Mixed Nuts Unsalted, Healthworks Cacoa Nibs. Dinner: Colby Jack Cheese Bars, Butter, Green String Beans, Harris Teeter Angus Beef Round London Broil, Nature's Way Organic Extra Virgin Coconut Oil, Market Pantry Pepper Jack Cheese Sticks, Oscar Mayer Mesquite Smoked Turkey Breast, Archer Farms Roasted Deluxe Mixed Nuts Unsalted. Snacks/Other: Pure Krill Oil with Astaxanthin, Jarrow Glutathione Reduced, MK-7 Vitamin K2, 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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