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Woke at 213.2 and fasted until 2:30. Had a major whoosh all morning with several trips down the hall. Weighed 211.8 before my late lunch. Lowest in a while. Ate a large salad and a piece of Nordic Nut and Seed bread. Will grab some dinner around 7. Still doing a lot of computer work so no workout. That's one of the differences in the past several months… I need to get back after that. UPDATE: Ate a good meal at 7 pm, but before I did, I sucked it up and walked six miles. I have been too lax on that aspect of my journey recently. Finished right on calorie goal and darn close on macros.
11/05/17 Tanita Numbers (after 18 hour fast, after 1 mile):
Weight - 211.8 (est. goal at 10% - 183.0) - 28.8 lbs. to lose
Total body fat % - 15.7 (goal is 10.0) - +5.7%
Total body fat lbs. - 33.2 (est. goal at 10% BF - 18.3) - +14.9 lbs.
Total body water % - 57.7 (balance is 62.5%) - 4.8% dehydrated
Muscle mass lbs. - 170.0 (est. goal at 10% BF - 156.7) - +13.3 lbs. (water)
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 lbs. (water)
RDI - 2344 / Visceral fat rating - 11 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated in Mid-October 2017):
Targets: 150 fat, 50 carbs, 25 fiber, 25 net carbs, 50 protein, 1650 cals
Ate: 125 fat, 49 carbs, 23 fib, 26 net carbs, 84 prot, 1645 cals (2769 used, 1124 deficit)
Month avg: 109 fat, 51 carbs, 22.4 fib, 28.2 net carbs, 104 prot, 1650 cals (2639 used, 989 deficit)
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96.1 kg
Lost so far: 51.3 kg.
Still to go: 3.1 kg.
Diet followed: 100%.
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View Diet Calendar, 05 November 2017:
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1645 kcal
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Fat: 125.03g | Prot: 84.29g | Carbs: 48.57g.
Breakfast: Coffee, Dr. Berg Raw Wheat Grass Juice Powder, Zhou Keto Drive Ketones, Water. Lunch: Coffee, Water, Nordic Nut and Seed Bread, Kerrygold Naturally Softer Pure Irish Butter, Fresh & Easy Shredded Parmesan Cheese, We Got Nuts! Raw English Walnuts Halves and Pieces, Mushrooms, Baby Spinach, Colavita Extra Virgin Olive Oil, Water. Dinner: We Got Nuts! Raw English Walnuts Halves and Pieces, Premier Nutrition High Protein Shake - Chocolate, Lucerne Pepper Jack Cheese, Grape Leaves Stuffed with Rice, Cooked Lentils, Hummus, Smucker's Natural Creamy Peanut Butter, Celery. Snacks/Other: La Croix Grapefruit Flavored Sparkling Water, Hunza Gold Apricot Kernels, Now Zinc, Smoky Mountain Naturals DIM with Bioperine, MK-7 Vitamin K2, Kelp, Vitamin D3 5000 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 5.7 kg a Week
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