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Woke at 209.2, up 1.0 after gaining water over the last few days. It seems that anything I don't prepare myself will put on water weight! Today is a 650 calorie IF day. I will fast until dinner. UPDATE: Fasted until 5 pm and enjoyed some meatloaf and cheese. Got my five miles in right afterwards.Forgot to weigh in before dinner and I’m sure I would have been lighter than this morning! Oh well. Patience. also drank 108 ounces of water and coffee today.
5/13/17 Tanita Numbers (after dinner, after 5.1 miles):
Weight - 210.4 (est. goal at 10% BF - 183.0) - 27.4 lbs. to lose
Total body fat % - 15.2 (goal is 10.0) - +5.2%
Total body fat lbs. - 32.0 (est. goal at 10% BF - 18.3) - +13.7 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. - 8.4 (est. goal at 10% BF - 8.0) - +.4 lbs. (water)
RDI - 2275 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for May 2017):
Targets: 170 fat, 65 carb, 35 fiber, 30 net carb, 100 prot, 2190 cals (five days)
Targets: 50 fat, 20 carb, 10 fiber, 10 net carb, 30 prot, 650 cals (two days)
Ate: 39 fat, 36 carb, 12 fib, 25 net carb, 47 prot, 675 cals (2871 used, 2196 deficit)
Running avg: 116 fat, 62 carb, 27 net carb, 100 prot, 1720 cals (3337 used, 1617 deficit)
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675 kcal
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Fat: 38.65g | Prot: 46.61g | Carbs: 36.27g.
Breakfast: Water, Coffee. Lunch: Coffee, Water. Dinner: Cascade Ice Raspberry Lemonade, Vitafusion Fiber Well Gummies, Lucerne Extra Sharp Cheddar Cheese, Trader Joe's Traditional Meatloaf. Snacks/Other: Water, Hunza Gold Apricot Kernels, Dr. Berg Adrenal Night Formula, Dr. Berg Adrenal Day Formula, Swanson Stinging Nettle Root, Whole Cruciferous Food, Gallbladder Formula, 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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