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Woke at 212.4, down .4 from yesterday. My waking body water numbers are lower than they have been in months, so I can see that the latest way of eating is working. Hoping for 209 something before dinner tonight. UPDATE: Fasted until 7 pm. Did 72 minutes on the treadmill first but only got back to yesterday’s number of 210.0. Tanita fluttered between 209.8 and 210.0, but no matter how many times I stepped off and on, I couldn't get the 209.8 to stick! Body fat seemed to creep up, too. Ate dead on my calorie goal again with OK macros. I travel to the hospital for some tests tomorrow so I should get some additional walking in. Have a great week, everyone!
12/11/16 Tanita Numbers (after 24 hours fasting, 72 minutes treadmill):
Weight - 210.0 (est. goal at 10% BF - 183.0) - 27.0 lbs. to lose
Total body fat % - 15.5 (goal is 10.0) - +5.5%
Total body fat lbs. - 32.5 (est. goal at 10% BF - 18.3) - +14.2 lbs.
Total body water % - 59.8 (balance is 62.5%) - 2.7% dehydrated
Muscle mass lbs. - 168.7 (est. goal at 10% BF - 156.7) - +12.0 lbs. (water)
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 lbs. (water)
RDI - 2355 / 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: 99 fat, 79 carb, 44 fib, 35 net carb, 121 prot, 1640 cals (2864 used, 1224 deficit)
Running avg: 108 fat, 61 carb, 116 prot, 1640 cals (2843 used, 1203 deficit)
View Diet Calendar, 11 December 2016:
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1640 kcal
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Fat: 99.11g | Prot: 121.44g | Carbs: 78.70g.
Dinner: Hershey's Natural Unsweetened Cocoa, Bob's Red Mill Chia Seed, Nature's Way Organic Extra Virgin Coconut Oil, Healthworks Cacao Nibs, Fage Total 2% Greek Yogurt, Organic Black Cumin Seeds, Colavita Extra Virgin Olive Oil, Abound Raw Natural Almonds, Fresh Express American Lettuce Blend, Pork Chops (Top Loin, Boneless), Flatout Protein Up Carb Down, Lucerne 2% Milk Sliced Medium Cheddar Cheese, Abound Dry Roasted Sea Salt Edamame, Diamond of California Pecan Halves. 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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