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Woke at 215.0, up .8 after an especially low carb day with a lot of exercise. Feeling bloated with an extended stomach. I will review last night's menu to try to identify the culprit. Targeting 1634 calories. UPDATE: Fasted until 6 pm. Lots of coffee and water today restored regularity. No workout tonight as my heels are screaming from an hour of treadmill last night and then standing at my desk all day. Got back to 212.0 before dinner. Ate a bit under calories, but went 10 grams over on net carbs as I was sampling all my goodies from Thrive market. But a lot from avocado, green beans, and nuts, too. Body fat unchanged despite a the extra water.
12/14/16 Tanita Numbers (after 22 hours fasting, no workout):
Weight - 212.0 (est. goal at 10% BF - 183.0) - 29.0 lbs. to lose
Total body fat % - 15.4 (goal is 10.0) - +5.4%
Total body fat lbs. - 32.7 (est. goal at 10% BF - 18.3) - +14.4 lbs.
Total body water % - 66.8 (balance is 62.5%) - 4.3% overhydrated
Muscle mass lbs. - 170.1 (est. goal at 10% BF - 156.7) - +13.4 lbs. (water)
Bone mass lbs. - 9.2 (est. goal at 10% BF - 8.0) - +1.2 lbs. (water)
RDI - 2482 / Visceral fat rating - 9 (goal is 8) / Metabolic age - 25
Macros (in grams, rounded) (updated for December):
Targets: 120 fat, <60 carb, >23 fiber, <40 net carb, 100 prot, 1640 cals
Ate: 103 fat, 87 carb, 37 fib, 50 net carb, 107 prot, 1627 cals (2458 used, 831 deficit)
Running avg: 108 fat, 62 carb, 113 prot, 1640 cals (2842 used, 1202 deficit)
View Diet Calendar, 14 December 2016:
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1627 kcal
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Fat: 103.34g | Prot: 106.97g | Carbs: 86.72g.
Dinner: Jif Natural Crunchy Peanut Butter, Shadybrook Farms Boneless Turkey Breast Chops, Green String Beans, Julian Bakery Paleo Coconut Flakes, Abound Raw Natural Almonds, Baken-ets Traditional Fried Pork Skins, Avocados. Snacks/Other: Primal Kitchen Dark Chocolate Almond Bar, Cashew Nuts, 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+, Fage Total 2% Greek Yogurt, Nature Made Calcium, Nature Made Super B-Complex. more...
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