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Woke at 215.0, down 3.0 from yesterday despite going to a Washington Nationals baseball game and eating bad (for you) food and drinking a lot of beer! The secret is the 12 hours of sleep I enjoyed. I was running day and night and eating late dinners out all week. I have been way up in water ever since Memorial Day. All was fun and worth it for time with friends and family but time to settle down now! Ate an avocado for lunch with my supplements but will not eat again until dinner. Will try again to achieve ketosis soon. Enjoy the weekend! UPDATE: Did not eat until 9:30 pm and limited dinner to coconut cream and mackerel. Before eating, weighed in at 212.2 as the water weight falls off. Got five miles in.
6/10/17 Tanita Numbers (before dinner, after 5.0 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 % - 57.9 (balance is 62.5%) - 4.6% dehydrated
Muscle mass lbs. - 170.5 (est. goal at 10% BF - 156.7) - +13.8 lbs. (water)
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 lbs. (water)
RDI - 2330 / Visceral fat rating - 11 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for June 2017):
Targets: 200 fat, 55 carb, 35 fiber, 20 net carb, 120 prot, 2360 cals (5 days)
Targets: 70 fat, 35 carb, 15 fiber, 20 net carb, 50 prot, 910 cals (2 days)
Ate: 66 fat, 25 carb, 16 fib, 9 net carb, 21 prot, 772 cals (3098 used, 2326 deficit)
Running avg: 123 fat, 76 carb, 44 net carb, 114 prot, 1952 cals (3271 used, 1319 deficit)
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772 kcal
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Fat: 65.78g | Prot: 20.73g | Carbs: 24.73g.
Lunch: Coffee, Avocados. Dinner: Wild Planet Wild Yellowtail Fillets, Native Forest Organic Coconut Cream, Renew Life Skinny Gut Acacia Fiber, Water. Snacks/Other: Cascade Ice Cucumber Sparkling Water, Cascade Ice Coconut, Hunza Gold Apricot Kernels, Dr. Berg Adrenal Night 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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