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Woke at 206.6, down .8 from yesterday. Ate some coconut cream and coffee for breakfast and will get in my five miles early today. Then, I have a bunch of work to do to prepare for the week. Enjoy your Sunday! UPDATE: Had a standard non-IF calorie day although I didn't hit my daily average calorie target for this month. That pretty much went out the door with the visit to the steakhouse on Thursday night! Got five miles in early. Mid-day weigh in of 206.8 before a shower. UPDATE: Denise made her amazing grilled BBQ Salmon tonight with some cauliflower “potato salad” and a salad. Hearty eating for the last day of the month. Lots of veggies that added carbs and put two pounds of water back on (compared to last night's weigh in). Ended up at 6.7 miles today. We start fresh with an attempt at Keto in May.
4/30/17 Tanita Numbers (after dinner, after 6.7 miles):
Weight - 211.2 (est. goal at 10% BF - 183.0) - 28.2 lbs. to lose
Total body fat % - 15.4 (goal is 10.0) - +5.4%
Total body fat lbs. - 32.5 (est. goal at 10% BF - 18.3) - +14.2 lbs.
Total body water % - 58.3 (balance is 62.5%) - 4.2% dehydrated
Muscle mass lbs. - 170.1 (est. goal at 10% BF - 156.7) - +13.4 lbs. (water)
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 lbs. (water)
RDI - 2291 / 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: 148 fat, 103 carb, 40 fib, 63 net carb, 115 prot, 2145 cals (3169 used, 1024 deficit)
Running avg: 118 fat, 79 carb, 131 prot, 1839 cals (3190 used, 1351 deficit)
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2145 kcal
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Fat: 148.25g | Prot: 115.19g | Carbs: 103.01g.
Breakfast: Renew Life Skinny Gut Acacia Fiber, Native Forest Organic Coconut Cream, Coffee. Lunch: Water, G Hughes Sugar Free BBQ Sauce, Lucerne Medium Cheddar Cheese, Ilchester White Stilton with Cranberries, Wegmans Sparkling Water - Lime, Macadamia Nuts, Colavita Extra Virgin Olive Oil, Green String Beans, Cucumber (with Peel). Dinner: Water, Macadamia Nuts, Mayonnaise, Egg, Bolthouse Farms Chunky Blue Cheese Yogurt Dressing, Lettuce Salad with Assorted Vegetables, Cauliflower, Baked or Broiled Salmon. Snacks/Other: Wegmans Sparkling Water - Lime, Water, 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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