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Woke at 212.6, up 5.8 after a Memorial Day celebration that included about 100 extra carb grams from fruit and wine. Probably a fair amount of food bulk remaining in addition to the freshly injected glycogen stores! Under calorie goal for the month so will just do 16:8 IF and LCHF for these two remaining days. UPDATE: Ate mostly fat for lunch and walked 3.5 miles at work. Came home at 212.0, lighter than the morning weigh in. Just need to let the water dissipate and I need to get some sleep! Ate a pretty large dinner tonight. Will fast until dinner tomorrow night. My sister is in town and we will eat dinner out.
5/30/17 Tanita Numbers (before dinner, walked 4.0 miles total):
Weight - 212.0 (est. goal at 10% BF - 183.0) - 29.0 lbs. to lose
Total body fat % - 15.0 (goal is 10.0) - +5.0%
Total body fat lbs. - 31.9 (est. goal at 10% BF - 18.3) - +13.6 lbs.
Total body water % - 59.2 (balance is 62.5%) - 3.3% dehydrated
Muscle mass lbs. - 171.5 (est. goal at 10% BF - 156.7) - +14.8 lbs. (water)
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 lbs. (water)
RDI - 2317 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (reverted to LCHF, late May 2017):
Targets: 170 fat, 65 carb, 35 fiber, 30 net carb, 100 prot, 2190 cals
Ate: 175 fat, 97 carb, 37 fib, 60 net carb, 95 prot, 2267 cals (3447 used, 1180 deficit)
Running avg: 116 fat, 69 carb, 34 net carb, 110 prot, 1754 cals (3247 used, 1493 deficit)
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2267 kcal
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Fat: 174.57g | Prot: 94.92g | Carbs: 97.22g.
Breakfast: Coffee, Water. Lunch: Monster Beverage Zero Ultra, Market Pantry Mild Cheddar Cheese Sticks, Nice! String Cheese, Great Value Colby Monterey Jack Cheese, Native Forest Organic Coconut Cream, Emerald Cocoa Roast Almonds 100 Calorie Pack, Emerald Natural Walnuts & Almonds 100 Calorie Pack. Dinner: Vitafusion Fiber Well Gummies, T. Marzetti Ranch Veggie Dip, Smucker's Natural Creamy Peanut Butter, Celery, Cauliflower, Broccoli, Kerrygold Naturally Softer Pure Irish Butter, Nordic Nut and Seed Bread, Lucerne Extra Sharp Cheddar Cheese, Safeway Bratwurst, Shadybrook Farms Turkey Bratwurst, G Hughes Sugar Free BBQ Sauce. Snacks/Other: Sweet Cherries, Hunza Gold Apricot Kernels, Dr. Berg Adrenal Night Formula, Dr. Berg Adrenal Day Formula, Swanson Stinging Nettle Root, Whole Cruciferous Food, Herbal Secrets Dandelion Root, 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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