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Woke at 210.8, up 1.6 from yesterday after a fun Father's Day dinner out including a trip to our local distillery. Today is a low calorie IF day so I will flush out with lots of water and black coffee. UPDATE: Drank 8.5 pounds of water and passed 7.4! Ended up at 210.4 before dinner. No workout yet and one is not likely as I slept 3.5 hours last night. Finished at 1111 calories for the day and macros look OK.
6/19/17 Tanita Numbers (before dinner, after 1.5 miles):
Weight - 210.4 (est. goal at 10% BF - 183.0) - 27.4 lbs. to lose
Total body fat % - 14.9 (goal is 10.0) - +4.9%
Total body fat lbs. - 31.4 (est. goal at 10% BF - 18.3) - +13.1 lbs.
Total body water % - 55.9 (balance is 62.5%) - 6.6% dehydrated
Muscle mass lbs. - 170.6 (est. goal at 10% BF - 156.7) - +13.9 lbs. (water)
Bone mass lbs. - 8.4 (est. goal at 10% BF - 8.0) - +.4 lbs. (water)
RDI - 2248 / Visceral fat rating - 11 (goal is 8) / Metabolic age - 21
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: 70 fat, 37 carb, 19 fib, 17 net carb, 77 prot, 1111 cals (2747 used, 1636 deficit)
Running avg: 124 fat, 70 carb, 38 net carb, 108 prot, 1926 cals (3069 used, 1143 deficit)
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1111 kcal
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Fat: 70.39g | Prot: 76.75g | Carbs: 36.65g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil, Coffee, Water. Lunch: Coffee, Chicken Broth, Bouillon or Consomme, Avocados, Water. Dinner: Cascade Ice Coconut, Parmesan Cheese (Shredded), Chicken Breast, Green String Beans. Snacks/Other: Vitafusion Fiber Well Gummies, Daisy Sour Cream, 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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