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Woke at 218.0, up .8 from yesterday. A bit of a surprise after a 650 calorie IF day. Pants fit tight so it's water retention. No matter. It will drain out! Targeting 2070 calories today as I adjust my daily intake downward based on analysis of my most successful months. UPDATE: Came home after work at 216.2. Ate a good dinner and was pretty well on track but those damned superfoods showed up from Amazon. So I ate another half cup of Greek yogurt so I could add maca powder, chlorella, and a few Goji berries (where the carbs came in). Hit 2278 on a 2070 target. Will try to make it up tomorrow with a mid week mini-fast to get on the 2070 calories per day average (non-IF).
10/11/16 Tanita Numbers (after 22 hours fasting, no workout):
Weight - 216.2 (est. goal at 10% BF - 183.0) - 33.2 lbs. to lose
Total body fat % - 15.5 (goal is 10% BF) - +5.5%
Total body fat lbs. - 33.4 (est. goal at 10% BF - 18.3) - +15.1 lbs.
Total body water % - 62.2 (balance is 62.5%) - .3% dehydrated
Muscle mass lbs. - 173.8 (est. goal at 10% BF - 156.7) - +17.1 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 - 2414 / 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: 162 fat, 62 net carb, 121 prot, 24 fib, 2628 sod, 2228 cals (3333 used, 1105 deficit)
Running avg: 123 fat, 57 carb, 115 prot, 1797 cals (2692 used, 895 deficit)
View Diet Calendar, 11 October 2016:
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2228 kcal
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Fat: 161.84g | Prot: 121.30g | Carbs: 86.56g.
Lunch: Monster Beverage Lo-carb Monster Energy, Blue Diamond Whole Natural Almonds 100 Calorie Packs, Colavita Extra Virgin Olive Oil, Fresh Express Leafy Green Romaine, Philadelphia Garden Vegetable Cream Cheese. Dinner: Healthworks Maca Powder, Healthworks Goji Berries, Now Foods Organic Chlorella Powder, G Hughes Sugar Free BBQ Sauce, Harris Teeter Angus Beef Round London Broil, Archer Farms Roasted Deluxe Mixed Nuts Unsalted, Market Pantry Colby Jack Cheese Bars, Market Pantry Pepper Jack Cheese Sticks, Almond Butter, Fage Total 2% Greek Yogurt. Snacks/Other: Fage Total 2% Greek Yogurt, Bronson Laboratories Vitamin C, 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+, Nature Made Calcium, Nature Made Super B-Complex. more...
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