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Woke at 211.0, down 3.2 from yesterday. I physically felt lighter and my clothes fit looser yesterday and this morning. I guess a one day 3700 calorie deficit might do that for you! Last day of FMD. I will go out to lunch but will have a salad or some sort of veggies. Probably no seeds or nuts on the menu so that will have to wait for tonight! UPDATE: Modest lunch salad and another big calorie burn today had me at 210.8 coming in the door after work. More than a half pound of body fat loss over the past few days, too. Hit calorie goal, but high in carbs after eating a bit of corn and squash today. Tomorrow I'll eat about 1900 calories and get back to keto.
3/05/18 Tanita Numbers (before dinner, after 3.5 miles):
Weight - 210.8 (est. goal at 10% - 183.0) - 27.8 lbs. to lose
Tanita total body fat % - 15.6 (goal is 10.0) - +5.6%
Tanita total body fat lbs. - 32.9 (est. goal at 10% BF - 18.3) - +14.6 lbs.
Total body water % - 58.4 (balance is 62.5%) - 4.1% dehydrated
Tanita muscle mass lbs. - 169.3 (est. goal lean muscle mass - 156.7) - +12.6 lbs. (water)
Tanita bone mass lbs. - 8.6 (est. goal at 10% BF - 7.8) - +.8 lbs (water)
RDI - 2348 / Visceral fat rating - 11 (goal is 8) / Metabolic age - 20
Omron total body fat % - 31.8
Omron total body fat lbs. - 67.0 (based on 210.8 total pounds)
Omron muscle mass lbs. - 143.8 (no way to determine how much glycogen in muscles)
Macros (in grams, rounded) (updated for March 2018):
Targets: 100 fat, 25 carbs, 20 fiber, 5 net carbs, 125 protein (1500 cals)
Ate: 60 fat, 59 carbs, 22 fib, 37 net carbs, 22 prot, 829 cals (4471 used, 3642 deficit)
Month avg: 46 fat, 43 carbs, 21.5 fib, 21.3 net carbs, 28 prot, 731 cals (3520 used, 2789 deficit)
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829 kcal
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Fat: 59.61g | Prot: 21.53g | Carbs: 59.22g.
Breakfast: Coffee, Water. Lunch: Garden Goodness Balsamic Vinaigrette, Giant Eagle Cherry Tomatoes, Coleslaw, Corn, Mt. Olive Jalapeno Slices, Coffee, Water, Calavo Avocado, Lettuce. Dinner: Colavita Extra Virgin Olive Oil, Baby Spinach, Coffee, Water, Hanover Yellow & Zucchini Squash Blend, Nordic Nut and Seed Bread. Snacks/Other: Coffee, Viva Naturals Krill Oil, Now Zinc, Smoky Mountain Naturals DIM with Bioperine, Hunza Gold Apricot Kernels, MK-7 Vitamin K2, Kelp, Vitamin D3 5000 IU, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Nature Made Super B-Complex. more...
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