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Woke at 226.2, down 2.2 from yesterday after 600 calorie 5:2 IF day. Will eat lighter today as well and then another 600 calorie day tomorrow. Will alternate days until I catch up to my monthly calorie goal, which should occur by mid week. UPDATE: Drank tons of water, tea, and coffee and my body water percentage zoomed to 70.4 percent (usually 60-62 percent). Passing a lot of water and waste but more to go. Got down to 223.4 by the end of the day. Ended up eating 300 extra calories. Will do another 600 calorie IF day tomorrow.
11/13/16 Tanita Numbers (before dinner, no workout):
Weight - 223.4 (est. goal at 10% BF - 183.0) - 40.4 lbs. to lose
Total body fat % - 16.1 (goal is 10% BF) - +6.1%
Total body fat lbs. - 36.0 (est. goal at 10% BF - 18.3) - +17.7 lbs.
Total body water % - 70.4 (balance is 62.5%) - 7.9% overhydrated
Muscle mass lbs. - 177.6 (est. goal at 10% BF - 156.7) - +20.9 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 9.8 (est. goal at 10% BF - 8.0) - +1.8 lbs. (water)
RDI - 2684 / Visceral fat rating - 9 (goal is 8) / Metabolic age - 28
Macros (in grams, rounded) (updated for November):
Targets: 179 fat, 25 net carb, 80 prot, 30 fib, 1500 sod, 2031 cals
Ate: 170 fat, 36 net carb, 145 prot, 27 fib, 3543 sod, 2353 cals (2404 used, 51 deficit)
Running avg: 125 fat, 76 carb, 115 prot, 1917 cals (2904 used, 987 deficit)
View Diet Calendar, 13 November 2016:
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2353 kcal
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Fat: 169.95g | Prot: 144.58g | Carbs: 62.77g.
Lunch: Great Value Pepper Jack Cheese Slice, Parmesan Cheese (Shredded), Bertolli Extra Virgin Olive Oil, Fresh Express Leafy Green Romaine, Parmesan Cheese (Grated), Butter, Cooked Broccoli, Baken-ets Traditional Fried Pork Skins, Lucerne Thin Sliced Medium Cheddar Cheese, Emerald Natural Almonds 100 Calorie Pack, Emerald Natural Walnuts & Almonds 100 Calorie Pack. Dinner: Emerald Natural Walnuts & Almonds 100 Calorie Pack, Bluebonnet Whey Protein Isolate - French Vanilla, Bob's Red Mill Unsweetened Shredded Coconut, Fage Total Greek Strained Yogurt, La Bonne Vie Figs and Olives Goat Cheese, Ground Beef (80% Lean / 20% Fat), Sargento Colby-Pepper Jack Snack Bites. Snacks/Other: Healthworks Cacoa Nibs, Fage Total Greek Strained Yogurt, 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. more...
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