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Woke at 215.2, up 2.2 from yesterday. Ate 1200 calories today and got a ton of exercise at an all day IT Expo my team organized while I was on vacation. Ate half a chicken for lunch. Did not eat dinner. Got a 211.4 weigh in after a great 3-hour late afternoon nap as the Lasix continues to work its magic. Updated daily calorie goal and macros for August. Targeting a standard CICO 500 calorie per day deficit for 7 days plus LCHF/keto.
8/01/17 Tanita Numbers (no dinner; after 3.1 miles):
Weight - 211.4 (est. goal at 10% BF - 183.0) - 28.4 lbs. to lose
Total body fat % - 15.5 (goal is 10.0) - +5.5%
Total body fat lbs. - 32.8 (est. goal at 10% BF - 18.3) - +14.5 lbs.
Total body water % - 56.2 (balance is 62.5%) - 6.3% dehydrated
Muscle mass lbs. - 170.2 (est. goal at 10% BF - 156.7) - +13.5 lbs. (water)
Bone mass lbs. - 8.4 (est. goal at 10% BF - 8.0) - +.4 lbs. (water)
RDI - 2282 / Visceral fat rating - 11 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for August 2017):
Targets: 150 fat, 40 carbs, 35 fiber, 20 net carbs, 120 prot, 1910 cals
Ate: 56 fat, 19 carbs, 11 fib, 8 net carbs, 147 prot, 1216 cals (3948 used, 2732 deficit)
Monthly avg: 56 fat, 19 carbs, 11 fib, 8 net carbs, 147 prot, 1216 cals (3948 used, 2732 deficit)
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95.9 kg
Lost so far: 51.5 kg.
Still to go: 2.9 kg.
Diet followed: 100%.
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1216 kcal
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Fat: 55.54g | Prot: 147.13g | Carbs: 19.27g.
Breakfast: Coffee, Kerrygold Naturally Softer Pure Irish Butter, Nordic Nut and Seed Bread, Premier Nutrition High Protein Shake - Vanilla. Lunch: Coca-Cola Coke Zero (20 oz), El Pollo Regio Half Chicken. Dinner: Premier Nutrition High Protein Shake - Chocolate, La Croix Lemon Flavored Sparkling Water. Snacks/Other: Smoky Mountain Naturals DIM with Bioperine, Nutraherbals Ashwaganda with Black Pepper Extract, Asquared Rhodiola Rosea, Hunza Gold Apricot Kernels, MK-7 Vitamin K2, Kelp, Vitamin D3 5000 IU, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Nature Made Fish Oil 1200Mg. more...
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Losing 2.5 kg a Week
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