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Woke at 214.2, down .2 from yesterday but extra water remains. Will go lower on carbs today to see what happens. Targeting 1630 calories. Fasted completely until 12:30 then did a tablespoon of coconut oil in coffee. Hunger pangs at 3:30 (not helped by getting a shipment of goodies from Thrive Market)! Will tough it out... UPDATE: Fasted until 8 pm. Did 61 minutes on the treadmill, including 20 minutes of HIIT and 40 minutes of steady state. Fought my way back to 210.2 by squeezing out the water. Body fat largely unchanged. Ate lower carbs for dinner and hoping to lose a bit more tomorrow.
12/13/16 Tanita Numbers (after 24 hours fasting, 61 minutes treadmill):
Weight - 210.2 (est. goal at 10% BF - 183.0) - 27.2 lbs. to lose
Total body fat % - 15.6 (goal is 10.0) - +5.6%
Total body fat lbs. - 32.7 (est. goal at 10% BF - 18.3) - +14.4 lbs.
Total body water % - 65.7 (balance is 62.5%) - 3.2% overhydrated
Muscle mass lbs. - 168.3 (est. goal at 10% BF - 156.7) - +11.6 lbs. (water)
Bone mass lbs. - 9.2 (est. goal at 10% BF - 8.0) - +1.2 lbs. (water)
RDI - 2491 / Visceral fat rating - 9 (goal is 8) / Metabolic age - 23
Macros (in grams, rounded) (updated for December):
Targets: 120 fat, <60 carb, >23 fiber, <40 net carb, 100 prot, 1640 cals
Ate: 109 fat, 40 carb, 23 fib, 18 net carb, 103 prot, 1636 cals (2975 used, 1339 deficit)
Running avg: 108 fat, 61 carb, 113 prot, 1640 cals (2871 used, 1231 deficit)
View Diet Calendar, 13 December 2016:
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1636 kcal
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Fat: 108.83g | Prot: 102.81g | Carbs: 40.95g.
Lunch: Nature's Way Organic Extra Virgin Coconut Oil. Dinner: Casillero del Diablo Malbec, Colavita Extra Virgin Olive Oil, Bob's Red Mill Chia Seed, Organic Black Cumin Seeds, Lucerne Medium Cheddar Cheese, Central Market Organics Baby Spinach, Baken-ets Traditional Fried Pork Skins, Wild Planet Wild Alaskan Sockeye Salmon, Flatout Protein Up Carb Down, Lucerne 2% Milk Sliced Medium Cheddar Cheese, 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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