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Woke at 215.2, down 1.0 from yesterday. Resumed 5:2 IF today based on analysis of successful strategy from May-June 2016 (when I was between 197-200 eating the same calories and macros as now). I also was working out a lot more then but I recently have increased my calorie burn to 1500 calorie deficit (on average) to match that. Had coconut oil in coffee at 11:30, lunch at about 2, and then dinner at 6:30. Went exactly 100 calories over target with that last avocado, but will adjust on Tuesday. Weighed 212.6 before dinner.
1/08/17 Tanita Numbers (before dinner, after 5.5 mile walk):
Weight - 212.6 (est. goal at 10% BF - 183.0) - 29.6 lbs. to lose
Total body fat % - 15.8 (goal is 10.0) - +5.8%
Total body fat lbs. - 33.7 (est. goal at 10% BF - 18.3) - +15.4 lbs.
Total body water % - 56.2 (balance is 62.5%) - 6.3% dehydrated
Muscle mass lbs. - 170.3 (est. goal at 10% BF - 156.7) - +13.6 lbs. (water)
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 lbs. (water)
RDI - 2307 / Visceral fat rating - 11 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for January [back to 5:2 IF]):
Targets: 170 fat, <50 carb, >29 fiber, <25 net carb, 110 prot, 2070 cals (600 on M/F)
Ate: 165 fat, 67 carb, 37 fib, 30 net carb, 117 prot, 2170 cals (3341 used, 1171 deficit)
Running avg: 101 fat, 86 carb, 110 prot, 1708 cals (3295 used, 1587 deficit)
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96.4 kg
Lost so far: 51.0 kg.
Still to go: 3.4 kg.
Diet followed: 100%.
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View Diet Calendar, 08 January 2017:
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2170 kcal
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Fat: 165.09g | Prot: 116.87g | Carbs: 67.18g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Emerald Natural Walnuts & Almonds 100 Calorie Pack, Philadelphia Garden Vegetable Cream Cheese, Triquetra Health Organic Spirulina, Amazing Grass Green SuperFood Drink Powder, Organic Black Cumin Seeds, Now Real Food Golden Flax Seeds, Fage Total 2% Greek Yogurt, Bob's Red Mill Chia Seed, Healthworks Maca Powder, Healthworks Cacao Nibs. Dinner: Avocados, Jones Dairy Farm Braunschweiger Liverwurst, Lucerne Sliced Pepper Jack Cheese, Ground or Patty Pork, Ground Beef (80% Lean / 20% Fat), Cauliflower, Cabbage. Snacks/Other: Herbal Secrets Dandelion Root, Bronson Laboratories Vitamin C, Jarrow Glutathione Reduced, MK-7 Vitamin K2, Kelp, Vitamin D3 1000 IU, Turmeric Capsules, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg, Centrum Silver - Men 50+, Fage Total 2% Greek Yogurt, Nature Made Calcium, Nature Made Super B-Complex. more...
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Losing 4.4 kg a Week
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