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Woke at 217.2, up 1.6 from yesterday. Today is a 600 calorie IF day. Will fast until dinner and weigh in again before that. UPDATE: Fasted until 6 pm and ate an omelet and a few mixed nuts. A little over on calorie goal but I have the wiggle room in the overall monthly budget. Weighted 215.8 before dinner. Logging the up and down of body fat showing on my scale although as I’m in a continuous deficit, it really must be water weight instead.
10/10/16 Tanita Numbers (after 22 hours fasting, no workout):
Weight - 215.8 (est. goal at 10% BF - 183.0) - 32.8 lbs. to lose
Total body fat % - 15.6 (goal is 10% BF) - +5.6%
Total body fat lbs. - 33.6 (est. goal at 10% BF - 18.3) - +15.3 lbs.
Total body water % - 61.5 (balance is 62.5%) - 1.0% dehydrated
Muscle mass lbs. - 173.2 (est. goal at 10% BF - 156.7) - +16.5 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 - 2373 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for October):
Targets: 175 fat, 25 net carb, 80 prot, 30 fib, 1500 sod, 2070 cals
Ate: 51 fat, 6 net carb, 44 prot, 1 fib, 692 sod, 648 cals (2278 used, 1630 deficit)
Running avg: 119 fat, 54 carb, 114 prot, 1754 cals (2627 used, 873 deficit)
View Diet Calendar, 10 October 2016:
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648 kcal
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Fat: 51.47g | Prot: 44.45g | Carbs: 6.73g.
Dinner: Archer Farms Roasted Deluxe Mixed Nuts Unsalted, Egg, Nature's Way Liquid Coconut Premium Oil, Market Pantry Pepper Jack Ultra Thin Cheese Slices. 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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