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Woke at 212.8, same as yesterday. Slept in very late. One thing I'm noticing on the dinner-only Warrior diet is that I have a ton of energy and clarity during the day, but after I eat, I am ready for bed! I get very sleepy and want to sleep immediately. And I find myself needing more sleep. Probably exactly as the cave men did. I'm going to try to research this phenomenon some more. Targeting 1495 calories today. UPDATE: Fasted until 7pm. Did 66 minutes on the treadmill first and got down to 210.0. Good with that. Nice incremental fat loss, too. Ate a great dinner but went over by about 22 cals. Then I remembered that I ate an entire cup of Greek yogurt, but I always pre-record two tablespoons to take with my vitamins. So, when I removed the extra two tablespoons from my log, bingo! Exactly 1495 targeted calories!
12/10/16 Tanita Numbers (after 24 hours fasting, 66 minutes treadmill):
Weight - 210.0 (est. goal at 10% BF - 183.0) - 27.0 lbs. to lose
Total body fat % - 15.3 (goal is 10.0) - +5.3%
Total body fat lbs. - 32.2 (est. goal at 10% BF - 18.3) - +13.9 lbs.
Total body water % - 60.4 (balance is 62.5%) - 2.1% dehydrated
Muscle mass lbs. - 169.0 (est. goal at 10% BF - 156.7) - +12.3 lbs. (water)
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 lbs. (water)
RDI - 2344 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for December):
Targets: 120 fat, <60 carb, >23 fiber, <40 net carb, 100 prot, 1640 cals
Ate: 86 fat, 63 carb, 35 fib, 28 net carb, 125 prot, 1494 cals (2728 used, 1234 deficit)
Running avg: 109 fat, 59 carb, 116 prot, 1640 cals (2841 used, 1201 deficit)
View Diet Calendar, 10 December 2016:
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1494 kcal
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Fat: 86.00g | Prot: 124.75g | Carbs: 63.00g.
Dinner: Diamond of California Pecan Halves, Healthworks Cacao Nibs, Nature's Way Organic Extra Virgin Coconut Oil, Bob's Red Mill Chia Seed, Organic Black Cumin Seeds, Fage Total 2% Greek Yogurt, Wild Planet Wild Sardines in Extra Virgin Olive Oil, Safeway Canola Mayo, Flatout Protein Up Carb Down, Lucerne 2% Milk Sliced Medium Cheddar Cheese, Oscar Mayer Deli Fresh Honey Ham, Abound Dry Roasted Sea Salt Edamame. 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. more...
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