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Woke at 218.2, up 2.2 from yesterday. I did not expect this much of a post dinner overnight gain. Got a 600 calorie IF day on tap to try to catch up. UPDATE: Fasted until 3:30 and ate an ounce and a half of cheese. Got my five miles in and then ate dinner at 6:30. Weighed in at 213.8 first. Good day of flushing water and waste. Got close to 600 calories but cheated with a handful of raw pumpkin seeds. So 824 calories it is, in a 21:3 eating window. I’ll take it.
1/23/17 Tanita Numbers (before dinner, after five miles walking):
Weight - 213.8 (est. goal at 10% BF - 183.0) - 30.8 lbs. to lose
Total body fat % - 15.6 (goal is 10.0) - +5.6%
Total body fat lbs. - 33.4 (est. goal at 10% BF - 18.3) - +15.1 lbs.
Total body water % - 60.1 (balance is 62.5%) - 2.4% dehydrated
Muscle mass lbs. - 171.4 (est. goal at 10% BF - 156.7) - +14.7 lbs. (water)
Bone mass lbs. - 9.0 (est. goal at 10% BF - 8.0) - +1.0 lbs. (water)
RDI - 2412 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for January [4:3 IF]):
Targets: 200 fat, <60 carb, >33 fiber, <30 net carb, 120 prot, 2400 cals (600 on M-W-F)
Ate: 59 fat, 12 carb, 3 fib, 9 net carb, 58 prot, 824 cals (3163 used, 2339 deficit)
Running avg: 101 fat, 71 carb, 111 prot, 1627 cals (3143 used, 1516 deficit)
View Diet Calendar, 23 January 2017:
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824 kcal
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Fat: 59.04g | Prot: 58.45g | Carbs: 12.05g.
Lunch: Lucerne Pepper Jack Cheese. Dinner: Thrive Market Raw Pumpkin Seeds, Lucerne Muenster Sliced Cheese, Egg. Snacks/Other: Whole Cruciferous Food, Gallbladder Formula, Water Away, Raw Wheat Grass Juice Powder, 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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