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Woke at 217.8, up 2.2 from yesterday. No explanation except I need to keep flushing out the body. Perhaps the sodium from the edamame. One more full calorie day before tomorrow's 600 calorie IF day. Targeting 2068 calories. UPDATE: Big lunch today and then walked 5 miles. Before dinner weigh in was 215.4. Not crazy about this but I have a 600 calorie IF day tomorrow. I will ride out the weekend at the current plan, but will consider three 600 calorie days and four 2400 calorie days beginning next week.
1/12/17 Tanita Numbers (before dinner, after 5 mile walk):
Weight - 215.4 (est. goal at 10% BF - 183.0) - 32.4 lbs. to lose
Total body fat % - 15.6 (goal is 10.0) - +5.6%
Total body fat lbs. - 33.7 (est. goal at 10% BF - 18.3) - +15.4 lbs.
Total body water % - 59.6 (balance is 62.5%) - 2.9% dehydrated
Muscle mass lbs. - 172.7 (est. goal at 10% BF - 156.7) - +16.0 lbs. (water)
Bone mass lbs. - 9.0 (est. goal at 10% BF - 8.0) - +1.0 lbs. (water)
RDI - 2416 / 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: 113 fat, 90 carb, 44 fib, 46 net carb, 124 prot, 2095 cals (3280 used, 1185 deficit)
Running avg: 104 fat, 78 carb, 108 prot, 1699 cals (3283 used, 1584 deficit)
View Diet Calendar, 12 January 2017:
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2095 kcal
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Fat: 112.84g | Prot: 124.02g | Carbs: 90.01g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Emerald Dry Roasted Almonds 100 Calorie Pack, Quest Chocolate Chip Cookie Dough Protein Bar, Smucker's Natural Chunky Peanut Butter, Smucker's Sugar Free Seedless Blackberry Jam, Flatout Flatbread Light Italian, Oscar Mayer Deli Fresh Black Forest Ham, Seapoint Farms Dry Roasted Edamame - Lightly Salted, Spend with Pennies Weight Loss Vegetable Soup. Dinner: Red Table Wine, Emerald Dry Roasted Almonds 100 Calorie Pack, Wild Planet Wild Sardines in Extra Virgin Olive Oil. 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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