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Woke at 216.6, down .4 from yesterday. Water weight back up after two days with red wine involved. I think that may be an issue (teardrop). Finished cauliflower pizza for lunch and had burgers for dinner. Tried the 2-minute microwave almond bread and it worked out great for a bun! Walked five miles and 11.5K steps before dinner but somehow a Fitbit glitch credited me with 8 miles. No way. Weighed 214.6 before dinner. Ate 1700 plus calories today so I will only get about 1500 tomorrow. Then a 600 calorie IF day on Monday. I may try complete zero calorie fasting every other day as recommended by user Monici, but I will not be able to start that for a while.
1/28/17 Tanita Numbers (before dinner, after 5 miles walking):
Weight - 214.6 (est. goal at 10% BF - 183.0) - 31.6 lbs. to lose
Total body fat % - 15.9 (goal is 10.0) - +5.9%
Total body fat lbs. - 34.1 (est. goal at 10% BF - 18.3) - +15.8 lbs.
Total body water % - 56.4 (balance is 62.5%) - 6.1% dehydrated
Muscle mass lbs. - 171.9 (est. goal at 10% BF - 156.7) - +15.2 lbs. (water)
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 lbs. (water)
RDI - 2347 / Visceral fat rating - 11 (goal is 8) / Metabolic age - 21
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: 123 fat, 55 carb, 17 fib, 38 net carb, 124 prot, 1751 cals (3122 used, 1371 deficit)
Running avg: 102 fat, 71 carb, 112 prot, 1663 cals (3219 used, 1556 deficit)
View Diet Calendar, 28 January 2017:
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1751 kcal
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Fat: 123.32g | Prot: 123.66g | Carbs: 54.67g.
Lunch: Mushrooms, Hormel Turkey Pepperoni, Cauliflower Pizza Base. Dinner: Heinz Tomato Ketchup, Onions, Denny's Sliced Tomatoes (3 Slices), Pepsi Diet Pepsi (Bottle), Bob's Red Mill Almond Meal Flour, Baking Powder (Sodium Aluminum Sulfate, Double Acting), Colavita Extra Virgin Olive Oil, Egg, Avocados, Ground Beef (Cooked). Snacks/Other: Fage Total 2% Greek Yogurt, 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+, Nature Made Calcium, Nature Made Super B-Complex. more...
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