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Woke at 216.8, down 2.0 from yesterday. Did a 5:2 fast and weighed in at 6 pm. Got down to 212.8. Ate an omelet with some cheese and chicken wing meat. Went over on calories by 42, but pure protein. Continuing to try to flush out the extra water. UPDATE: Waterlogged as I drank six cups of black coffee and six large glasses of water today. Measured every ounce in and out to keep tab. Tracking closely.
11/04/16 Tanita Numbers (after 22 hours fasting., no workout):
Weight - 212.8 (est. goal at 10% BF - 183.0) - 29.8 lbs. to lose
Total body fat % - 15.8 (goal is 10% BF) - +5.8%
Total body fat lbs. - 33.6 (est. goal at 10% BF - 18.3) - +15.3 lbs.
Total body water % - 70.2 (balance is 62.5%) - 7.7% overhydrated
Muscle mass lbs. - 169.8 (est. goal at 10% BF - 156.7) - +13.1 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 - 2572 / Visceral fat rating - 9 (goal is 8) / Metabolic age - 27
Macros (in grams, rounded) (updated for November):
Targets: 179 fat, 25 net carb, 80 prot, 30 fib, 1500 sod, 2031 cals
Ate: 49 fat, 5 net carb, 46 prot, 0 fib, 663 sod, 642 cals (2500 used, 1858 deficit)
Running avg: 130 fat, 45 carb, 94 prot, 1682 cals (2735 used, 1053 deficit)
View Diet Calendar, 04 November 2016:
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642 kcal
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Fat: 48.87g | Prot: 45.66g | Carbs: 4.73g.
Dinner: Chicken Wing, Lucerne Sliced Colby Cheese, Nature's Way Liquid Coconut Premium Oil, Egg. Snacks/Other: Herbal Secrets Dandelion Root, Bronson Laboratories Vitamin C, Jarrow Glutathione Reduced, MK-7 Vitamin K2, Kelp, Vitamin D3 1000 IU, Turmeric Capsules, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg, Centrum Silver - Men 50+, Nature Made Calcium, Nature Made Super B-Complex, Fage Total 2% Greek Yogurt. more...
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