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Woke at 219.6, up .8 from yesterday. Walked four miles and fasted until 6 pm. Got another 215.0 weigh in. Did not enter ketosis again. Will check again tomorrow. Ate right on calorie goal and close on macros.
1/05/17 Tanita Numbers (before dinner, after 4 mile walk):
Weight - 215.0 (est. goal at 10% BF - 183.0) - 32.0 lbs. to lose
Total body fat % - 15.6 (goal is 10.0) - +5.6%
Total body fat lbs. - 33.6 (est. goal at 10% BF - 18.3) - +15.3 lbs.
Total body water % - 59.1 (balance is 62.5%) - 3.4% dehydrated
Muscle mass lbs. - 172.6 (est. goal at 10% BF - 156.7) - +15.9 lbs. (water)
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 lbs. (water)
RDI - 2397 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for January):
Targets: 120 fat, <60 carb, >23 fiber, <30 net carb, 110 prot, 1640 cals
Ate: 109 fat, 67 carb, 29 fib, 38 net carb, 110 prot, 1622 cals (3459 used, 1837 deficit)
Running avg: 93 fat, 98 carb, 96 prot, 1640 cals (3268 used, 1628 deficit)
View Diet Calendar, 05 January 2017:
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1622 kcal
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Fat: 108.82g | Prot: 109.65g | Carbs: 66.91g.
Dinner: Nature's Way Organic Extra Virgin Coconut Oil, Lucerne Sliced Pepper Jack Cheese, Safeway Signature Pitted Ripe Extra Large Olives, Wild Planet Wild Alaskan Sockeye Salmon, Sargento Chipotle BBQ Cheddar Snack Bites, Seapoint Farms Dry Roasted Edamame - Lightly Salted, Lucerne Garlic and Herb Cream Cheese Spread, Oscar Mayer Deli Fresh Oven Roasted Turkey Breast, Philadelphia Chives & Onion Cream Cheese, Celery, Colavita Extra Virgin Olive Oil, Cabbage. 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+, Fage Total 2% Greek Yogurt, Nature Made Calcium, Nature Made Super B-Complex. more...
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