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Woke at 210.2, down 2.8 from yesterday. Ate a small breakfast and then massive salads for lunch and dinner. Hit 934 calories and that’s a good number for the last day of the month. Back up to 2100 calories per day tomorrow with two days per week at 600 calories. Had round one of meds this morning and then came home and did six miles on the treadmill. Ended up at 208.2, so whittled off a bit more. More meds tomorrow, so hopefully no significant water gain, but I’ll deal with it if it happens.
6/30/16 Tanita Numbers (after 6 miles of walking at 3 mph):
Weight - 208.2 (est. goal at 10% BF - 183.0) - 25.2 lbs. to lose
Total body fat % - 15.3 (goal is 10% BF) - +5.3%
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. - 167.7 (est. goal at 10% BF - 156.7) - +11.0 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 lbs. (water)
RDI - 2310 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 19
Macros (in grams, rounded) (updated for June):
Targets: 165 fat, 50 net carb, 100 prot, 35 fib, 1500 sod, 2085 cals
Ate: 44 fat, 54 net carb, 58 prot, 50 fib, 1320 sod, 934 cals (2965 used, 2031 deficit)
Running avg: 97 fat, 87 carb, 104 prot, 1689 cals (3189 used, 1500 deficit)
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94.4 kg
Lost so far: 53.0 kg.
Still to go: 1.5 kg.
Diet followed: 100%.
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934 kcal
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Fat: 44.07g | Prot: 57.86g | Carbs: 94.59g.
Breakfast: Julian Bakery Paleo Protein Bar – Coconut Cream, Lucerne Medium Cheddar Cheese. Lunch: Balsamic Vinegar, Olive Oil, Spinach, Great Value Whole Natural Almonds, Tomatoes, Cucumber (with Peel). Dinner: Parmesan Cheese (Grated), Maple Grove Farms Fat Free Balsamic Vinaigrette Dressing, Baby Carrots, Giant Eagle Cherry Tomatoes, Fresh Express American Lettuce Blend. Snacks/Other: Now C-1000, Glutathione Reduced, MK-7 Vitamin K2, Kelp, Vitamin D3 5000 IU, Super Krill, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Nature Made Calcium, Nature Made Super B-Complex. more...
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Losing 1.9 kg a Week
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