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Woke at 211.2, up 2.2 from yesterday after a huge calorie day (and almost all of it at dinner). Felt good about the macros and exercised enough to make it a deficit (not sure that matters). But three days to go now until the end of month and I will alternate about 1200-750-1200 to end the month on my calorie goal of 1780 per day. I will at least get close to it and then adjust for May. Saw some flashes of success with the keto eating during the last half of the month and will continue that in May. UPDATE: Got a full load of calories in today but OK on macros. Will do IF tomorrow and then we will see what Sunday brings. Probably won’t hit the 1780 calorie per day average this month, but will be in the 1800s! Closing in on six miles of walking today.
4/28/17 Tanita Numbers (after dinner, after 5.9 miles):
Weight - 213.8 (est. goal at 10% BF - 183.0) - 30.8 lbs. to lose
Total body fat % - 15.4 (goal is 10.0) - +5.4%
Total body fat lbs. - 33.0 (est. goal at 10% BF - 18.3) - +14.7 lbs.
Total body water % - 59.9 (balance is 62.5%) - 2.6% dehydrated
Muscle mass lbs. - 172.0 (est. goal at 10% BF - 156.7) - +15.3 lbs. (water)
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 lbs. (water)
RDI - 2348 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for late April):
Targets: 185 fat, 75 carb, 35 fiber, 40 net carb, 90 prot, 2185 cals (five days)
Targets: 65 fat, 25 carb, 12 fiber, 13 net carb, 32 prot, 765 cals (two days)
Ate: 122 fat, 77 carb, 31 fib, 45 net carb, 101 prot, 1792 cals (3151 used, 1359 deficit)
Running avg: 119 fat, 79 carb, 134 prot, 1858 cals (3202 used, 1344 deficit)
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1792 kcal
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Fat: 122.36g | Prot: 101.47g | Carbs: 76.58g.
Breakfast: Coffee, Native Forest Organic Coconut Cream, Blueberries, Renew Life Skinny Gut Acacia Fiber. Lunch: Kerrygold Naturally Softer Pure Irish Butter, Water, Green String Beans, Smucker's Natural Creamy Peanut Butter, Celery, Water. Dinner: Cucumber (with Peel), Schweppes Black Cherry Sparkling Seltzer Water, Lance BBQ Flavor Pork Skins, Havarti Cheese, Kerrygold Dubliner Irish Cheese, Lucerne Sliced Medium Cheddar, Water. Snacks/Other: Wegmans Sparkling Water - Lime, Vitafusion Fiber Well Gummies, Hunza Gold Apricot Kernels, Dr. Berg Adrenal Night Formula, Dr. Berg Adrenal Day Formula, Swanson Stinging Nettle Root, Whole Cruciferous Food, Gallbladder Formula, Herbal Secrets Dandelion Root, Jarrow Glutathione Reduced, MK-7 Vitamin K2, Kelp, Vitamin D3 1000 IU, Turmeric Capsules, Nature Made Fish Oil 1200Mg, Now Magnesium Citrate, Centrum Silver - Men 50+, Nature Made Calcium, Nature Made Super B-Complex, Dannon Greek Yogurt - Plain (Container). more...
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