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Woke at 206.4, up 1.0 from yesterday. Doing well on intake except not getting enough water. That's manifesting itself in some constipation. Only drank about 50 ounces yesterday and I've been used to (and successful with) 100 ounces per day. Will be difficult to get it in today as I'm speaking at an event that will keep me busy most of the day. Got to bed early last night and scored 7 hours of sleep. Have a great day! UPDATE: Speaking engagement went great today. Had Filet Mignon for lunch. Left the mashed potatoes and bread alone but did enjoy an amazing creme brulee for dessert! Left the morning pastries and afternoon cookies alone. Ended up with pretty good macros and actually came home a pound lighter than when I left! Only 2.7 miles of walking but an amazing calorie burn from being on my feet all day and speaking. Tomorrow is a 650 calorie IF day
5/09/17 Tanita Numbers (before dinner, after 2.7 miles):
Weight - 205.4 (est. goal at 10% BF - 183.0) - 22.4 lbs. to lose
Total body fat % - 15.2 (goal is 10.0) - +5.2%
Total body fat lbs. - 31.2 (eot. goal at 10% BF - 18.3) - +12.9 lbs.
Total body water % - 58.4 (balance is 62.5%) - 4.1% dehydrated
Muscle mass lbs. - 165.8 (est. goal at 10% BF - 156.7) - +9.1 lbs. (water)
Bone mass lbs. - 8.4 (est. goal at 10% BF - 8.0) - +.4 lbs. (water)
RDI - 2230 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20
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: 154 fat, 75 carb, 35 fib, 40 net carb, 114 prot, 2101 cals (3834 used, 1733 deficit)
Running avg:124 fat, 65 carb, 101 prot, 1847 cals (3388 used, 1541 deficit)
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2101 kcal
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Fat: 154.31g | Prot: 114.28g | Carbs: 75.16g.
Breakfast: Renew Life Skinny Gut Acacia Fiber, Native Forest Organic Coconut Cream. Lunch: Creme Brulee, Vinaigrette Dressing, Mixed Salad Greens, Beef Tenderloin (Trimmed to 1/8" Fat), Coca-Cola Diet Coke, Coffee. Dinner: Brazil Nuts, Lucerne Extra Sharp Cheddar Cheese, Boar's Head Havarti Cheese, Bellwether Farms Creme Fraiche, Chicken Breast (Skin Not Eaten), Mushrooms, Utz BBQ Flavored Pork Rinds. Snacks/Other: Cascade Ice Raspberry Lemonade, Herbal Secrets Dandelion Root, 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, Jarrow Glutathione Reduced, MK-7 Vitamin K2, Kelp, Vitamin D3 1000 IU, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Nature Made Fish Oil 1200Mg, Nature Made Super B-Complex. more...
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