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Woke at 208.4, down .8 from yesterday. Targeting about 1790 calories today. Will get five miles in and fast until hungry before my first meal. Ate a large lunch at 1. Still full as of 5:30. Got 2.3 miles in and will knock out another 2.7 and then see if it's time to eat! UPDATE: Got five miles in and ate a ‘cheat’ dinner of pork rinds dipped in cream cheese and some butter. Went over calorie goal by about 100 but macros are good.
5/05/17 Tanita Numbers (after dinner, after 5.2 miles):
Weight - 212.2 (est. goal at 10% BF - 183.0) - 29.2 lbs. to lose
Total body fat % - 15.6 (goal is 10.0) - +5.6%
Total body fat lbs. - 33.1 (est. goal at 10% BF - 18.3) - +14.8 lbs.
Total body water % - 56.5 (balance is 62.5%) - 6.0% dehydrated
Muscle mass lbs. - 170.7 (est. goal at 10% BF - 156.7) - +14.0 lbs. (water)
Bone mass lbs. - 8.4 (est. goal at 10% BF - 8.0) - +.4 lbs. (water)
RDI - 2265 / Visceral fat rating - 11 (goal is 8) / Metabolic age - 21
Macros (in grams, rounded) (updated for May 2017):
Targets: 170 fat, 65 carb, 35 fiber, 30 net carb, 100 prot, 2190 cals (five days)
Targets: 50 fat, 20 carb, 10 fiber, 10 net carb, 30 prot, 650 cals (two days)
Ate: 145 fat, 61 carb, 33 fib, 28 net carb, 93 prot, 1882 cals (3209 used, 1327 deficit)
Running avg: 123 fat, 67 carb, 96 prot, 1900 cals (3329 used, 1429 deficit)
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1882 kcal
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Fat: 145.37g | Prot: 92.61g | Carbs: 61.22g.
Breakfast: Coffee, Water. Lunch: Coffee, Macadamia Nuts, Kerrygold Pure Irish Butter, Bertolli Extra Virgin Olive Oil, Kraft 100% Grated Parmesan Cheese, Nordic Nut and Seed Bread, Lucerne Medium Cheddar Cheese, Boar's Head Havarti Cheese, Cauliflower. Dinner: Water, Kerrygold Pure Irish Butter, Wegmans Sparkling Water - Lime, Philadelphia Chives & Onion Cream Cheese, Utz Pork Rinds. Snacks/Other: 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. more...
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