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Woke at 215.2, down 2.0 from yesterday. Got past this week’s med-induced constipation and working on the water retention. Finished 16:8 IF and got down to 214.8. Targeting 2051 calories today. UPDATE: Nice rest day and came close to target macros and calories. A 600 calorie 5:2 IF day tomorrow.
10/16/16 Tanita Numbers (after 16:8 IF, no workout):
Weight - 214.8 (est. goal at 10% BF - 183.0) - 31.8 lbs. to lose
Total body fat % - 15.6 (goal is 10% BF) - +5.6%
Total body fat lbs. - 33.5 (est. goal at 10% BF - 18.3) - +15.2 lbs.
Total body water % - 58.0 (balance is 62.5%) - 4.5% dehydrated
Muscle mass lbs. - 172.7 (est. goal at 10% BF - 156.7) - +16.0 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 lbs. (water)
RDI - 2341 / Visceral fat rating - 11 (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: 159 fat, 36 net carb, 81 prot, 28 fib, 3943 sod, 2056 cals (2312 used, 256 deficit)
Running avg: 116 fat, 54 carb, 103 prot, 1703 cals (2763 used, 1060 deficit)
View Diet Calendar, 16 October 2016:
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2056 kcal
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Fat: 159.47g | Prot: 80.97g | Carbs: 63.74g.
Lunch: Nature's Way Liquid Coconut Premium Oil, Market Pantry Ultrathin Colby Jack Slices, Egg, Central Market Organics Baby Spinach, Healthworks Maca Powder, Terrasoul Amla Powder, Triquetra Health Organic Spirulina, Organic Black Cumin Seeds, Now Foods Organic Chlorella Powder, Healthworks Cacoa Nibs, Bob's Red Mill Chia Seed, Amazing Grass Green SuperFood Drink Powder, Silk Unsweetened Coconut Milk, Nature's Way Organic Extra Virgin Coconut Oil. Dinner: Philadelphia Chives & Onion Cream Cheese, Mound City Pure Peanut Butter, Almond Butter, Cooked Sauerkraut, Hillshire Farm Polska Kielbasa (2 oz). Snacks/Other: Daisy Sour Cream, 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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