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Woke at 215.4, up .2 from yesterday after a 2170 calorie day. Today is a 600 calorie 5:2 IF day. Having coconut oil in coffee to start, then will do dinner. UPDATE: Went to the doc and back. No new med drips for the foreseeable future! Came back, ate a light lunch, and finished work, but walked five miles while doing it. Weighed before dinner and got a 212.8, up .2 from yesterday, but down .7 in body fat. I’ll take it! Had Weight Loss Veggie Soup, some cheese, and some turkey for dinner. See today's other journal entry for the recipe! Finished the day at 613 calories. Let’s see how the scale treats me in the morning!
1/09/17 Tanita Numbers (before dinner, after 5 mile walk):
Weight - 212.8 (est. goal at 10% BF - 183.0) - 29.8 lbs. to lose
Total body fat % - 15.5 (goal is 10.0) - +5.5%
Total body fat lbs. - 33.0 (est. goal at 10% BF - 18.3) - +14.7 lbs.
Total body water % - 59.2 (balance is 62.5%) - 3.3% dehydrated
Muscle mass lbs. - 171.0 (est. goal at 10% BF - 156.7) - +14.3 lbs. (water)
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 lbs. (water)
RDI - 2357 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for January [back to 5:2 IF]):
Targets: 170 fat, <50 carb, >29 fiber, <25 net carb, 110 prot, 2070 cals (600 on M/F)
Ate: 39 fat, 29 carb, 11 fib, 18 net carb, 38 prot, 613 cals (3673 used, 3060 deficit)
Running avg: 94 fat, 79 carb, 102 prot, 1587 cals (3337 used, 1750 deficit)
View Diet Calendar, 09 January 2017:
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613 kcal
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Fat: 39.19g | Prot: 38.26g | Carbs: 29.20g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Colavita Extra Virgin Olive Oil, Fresh Express Spinach, Lucerne Sliced Colby Cheese. Dinner: Weight Loss Vegetable Soup, Lucerne Medium Cheddar Cheese Slices - Full Fat, Oscar Mayer Deli Fresh Chipotle Seasoned Chicken Breast. 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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