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Woke at 214.4, up .8 after a belly-bustin' 2400 calorie day! Still a lot of food bulk in me but very happy with the relative water weight this morning. Fasting until 3 (with the exception of coconut oil in coffee) and then I will go out to a business lunch with my work teammates. May not stick to 600 calorie IF, but I have tomorrow to make up the difference. UPDATE: Fasted until 3:30 and then had a late lunch of veal parm, salad, and veggies. Had a scotch and a few glasses of pinot noir, too, so went over on carbs for that. But all good. Walked four miles before leaving. Took a nap when I got back but woke up and got my last mile in before midnight. Weighed in at 211.8 to end the day. Ate 1521 calories, splitting the difference between 600 IF and 2400 non-IF. Tomorrow I will do the same.
2/08/17 Tanita Numbers (before dinner, after 6 miles):
Weight - 211.8 (est. goal at 10% BF - 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 % - 58.0 (balance is 62.5%) - 4.5% dehydrated
Muscle mass lbs. - 169.8 (est. goal at 10% BF - 156.7) - +13.1 lbs. (water)
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 lbs. (water)
RDI - 2353 / Visceral fat rating - 11 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for February):
Targets: 200 fat, <60 carb, >33 fiber, <30 net carb, 120 prot, 2400 cals (600 on M-W-F)
Ate: 80 fat, 59 carb, 14 fib, 45 net carb, 75 prot, 1521 cals (3461 used, 1940 deficit)
Running avg: 107 fat, 51 carb, 93 prot, 1604 cals (3320 used, 1716 deficit)
View Diet Calendar, 08 February 2017:
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1521 kcal
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Fat: 79.75g | Prot: 74.53g | Carbs: 59.14g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Dinner: Private Selection Calamari, Kraft Creamy Italian Dressing, Parmesan Cheese (Grated), Whiskey, Pinot Noir Wine, Donatos Pizzeria Italian Garden Side Salad, Veal Parmigiana, Safeway Steams in the Bag - Broccoli, Carrots & Cauliflower, We Got Nuts! Raw English Walnuts Halves and Pieces. Snacks/Other: Whole Cruciferous Food, Gallbladder Formula, Water Away, Raw Wheat Grass Juice Powder, 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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