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Woke at 209.6, down 3.6 after a good IF day with lots of water movement. Trying the same thing today. Finished 16:8 IF at 12:30 pm. Weighed in at 209.0 and then ate a good lunch. Kept hydrating and moving water all day. Finished work and walked five miles. Before dinner, weighed in and got an amazing 206.8. Lost the extra water way faster this time. Really trying for low carbs. Finished under 20 net carbs until I ate a bag of kale with some almonds, which put me at 24 net for the day. Will try to keep going with keto.
6/12/17 Tanita Numbers (before dinner, after 5.0 miles):
Weight - 206.8 (est. goal at 10% BF - 183.0) - 23.8 lbs. to lose
Total body fat % - 15.4 (goal is 10.0) - +5.4%
Total body fat lbs. - 31.7 (est. goal at 10% BF - 18.3) - +13.4 lbs.
Total body water % - 57.4 (balance is 62.5%) - 5.1% dehydrated
Muscle mass lbs. - 166.7 (est. goal at 10% BF - 156.7) - +10.0 lbs. (water)
Bone mass lbs. - 8.4 (est. goal at 10% BF - 8.0) - +.4 lbs. (water)
RDI - 2243 / Visceral fat rating - 10 (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: 153 fat, 56 carb, 33 fib, 24 net carb, 85 prot, 1897 cals (3049 used, 1152 deficit)
Running avg: 121 fat, 72 carb, 41 net carb, 107 prot, 1871 cals (3178 used, 1307 deficit)
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93.8 kg
Lost so far: 53.6 kg.
Still to go: 0.8 kg.
Diet followed: 100%.
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1897 kcal
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Fat: 152.59g | Prot: 85.11g | Carbs: 56.38g.
Breakfast: Coffee, Water, EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Water, Vitafusion Fiber Well Gummies, Ground Beef (80% Lean / 20% Fat), Onions, Lettuce, G Hughes Sugar Free BBQ Sauce, Denny's Sliced Tomatoes (3 Slices), Cascade Ice Coconut, Oscar Mayer Deli Fresh Cracked Black Peppered Shaved Turkey Breast, Colavita Extra Virgin Olive Oil, Land O'Lakes Salted Butter, Nordic Nut and Seed Bread. Dinner: Walnuts, Hidden Valley Ranch Salad Dressing, Fresh Express Baby Kale Mix, Nutiva Organic Extra Virgin Coconut Oil, Water, Egg, Oscar Mayer Deli Fresh Cracked Black Peppered Shaved Turkey Breast, Borden Colby & Monterey Jack Cheese, Cascade Ice Organic Black Raspberry Sparkling Water. Snacks/Other: Coffee, Vitafusion Fiber Well Gummies, 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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Losing 11.4 kg a Week
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