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Woke at 212.0, down .6 from yesterday but still bloated and carrying six extra pounds of water. I did eat 20 cherries last night. Everything else was my standard LCHF fare. Targeting 1705 calories to end the month and I plan at this point to save it until dinner out with my sister. UPDATE: Fun night out as detailed in the notes comments below. Ate and drank too much (of the wrong stuff) and hit 215.8 before bed! Got some fasting to do over the next several days! Wrapped up the month with pretty good numbers of 1770 calories a day against an average 3253 calorie burn.
5/31/17 Tanita Numbers (after dinner, walked 4.2 miles):
Weight - 215.8 (est. goal at 10% BF - 183.0) - 32.8 lbs. to lose
Total body fat % - 14.8 (goal is 10.0) - +4.8%
Total body fat lbs. - 31.9 (est. goal at 10% BF - 18.3) - +13.6 lbs.
Total body water % - 56.7 (balance is 62.5%) - 5.8% dehydrated
Muscle mass lbs. - 175.3 (est. goal at 10% BF - 156.7) - +18.6 lbs. (water)
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 lbs. (water)
RDI - 2344 / 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: 144 fat, 162 carb, 28 fib, 134 net carb, 91 prot, 2255 cals (3444 used, 1189 deficit)
Running avg: 117 fat, 72 carb, 37 net carb, 109 prot, 1770 cals (3253 used, 1483 deficit)
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2255 kcal
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Fat: 144.28g | Prot: 91.02g | Carbs: 161.96g.
Breakfast: Emerald Natural Walnuts & Almonds 100 Calorie Pack, Emerald Cocoa Roast Almonds 100 Calorie Pack, Coffee. Lunch: Kroger Deluxe Mixed Nuts, Nando's Basted Chicken Breast, Nando's Roasted Vegetables, Nando's Extra Hot Sauce, Coffee. Dinner: Goya Black Beans, Spanish Rice, HEB Seasoned Beef Skirt Steak, Rosa Mexicano Guacamole, Rosa Mexicano Corn Tortilla Chips. Snacks/Other: 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, 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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