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Woke at 214.4, up 2.0 from yesterday. Significant water spike today. I only slept 3.5 hours so that might have something to do with it. Will keep on tracking! Fasted until 2 pm and then added 1 tbsp of coconut oil in coffee. UPDATE: Fasted until 6 pm. Did 34 minutes on the treadmill first and got down to 212.6. Body fat is identical to the past several days -- it’s all water. Interestingly, I ate 79 grams of carbs last night, but only 35 net grams. Either it’s a fluke water spike or I may be paying for the non-net carb number. Today, I did worse by eating 80 grams of total carbs and 44 grams net. Let’s see what sort of water weight the morning brings. It’s all a learning experience. Ate 10 over my calorie goal and OK on macros (except the carbs as noted).
12/12/16 Tanita Numbers (after 23 hours fasting, 34 minutes treadmill):
Weight - 212.6 (est. goal at 10% BF - 183.0) - 29.6 lbs. to lose
Total body fat % - 15.3 (goal is 10.0) - +5.3%
Total body fat lbs. - 32.5 (est. goal at 10% BF - 18.3) - +14.2 lbs.
Total body water % - 63.4 (balance is 62.5%) - .9% overhydrated
Muscle mass lbs. - 171.1 (est. goal at 10% BF - 156.7) - +14.4 lbs. (water)
Bone mass lbs. - 9.0 (est. goal at 10% BF - 8.0) - +1.0 lbs. (water)
RDI - 2428 / Visceral fat rating - 9 (goal is 8) / Metabolic age - 22
Macros (in grams, rounded) (updated for December):
Targets: 120 fat, <60 carb, >23 fiber, <40 net carb, 100 prot, 1640 cals
Ate: 115 fat, 80 carb, 37 fib, 44 net carb, 90 prot, 1651 cals (3074 used, 1423 deficit)
Running avg: 108 fat, 62 carb, 114 prot, 1641 cals (2862 used, 1221 deficit)
View Diet Calendar, 12 December 2016:
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1651 kcal
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Fat: 114.74g | Prot: 90.21g | Carbs: 80.11g.
Lunch: Nature's Way Organic Extra Virgin Coconut Oil. Dinner: Colavita Extra Virgin Olive Oil, Smucker's Sugar Free Strawberry Jam, Baken-ets Traditional Fried Pork Skins, Organic Black Cumin Seeds, Healthworks Cacao Nibs, Bob's Red Mill Chia Seed, Safeway Steams in The Bag – Broccoli and Cauliflower, Fage Total 2% Greek Yogurt, Cream Cheese, Oscar Mayer Deli Fresh Oven Roasted Turkey Breast, Flatout Protein Up Carb Down, Abound Raw Natural Almonds. 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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