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Woke at 217.0, up 3.0 from yesterday as the meds take their shot for the week. I'm going to counterpunch with a 5:2 IF day and lots of fluids. Will try to fast until dinner. Targeting 600 calories today. UPDATE: Fasted until 4:30. Weighed in at 215.2. Ate right on calorie target. Going to continue to push fluids to fight off the bloat. I have a racing event on Saturday out of town, so will pack some paleo bars and nuts to tide me over. I also have good friends who insist on feeding me at the races, but Dale and Ellen always pack healthy stuff!
8/05/16 Tanita Numbers (pre-dinner, 5:2 IF day, no workout):
Weight - 215.2 (est. goal at 10% BF - 183.0) - 32.2 lbs. to lose
Total body fat % - 15.0 (goal is 10% BF) - +5.0%
Total body fat lbs. - 32.2 (est. goal at 10% BF - 18.3) - +13.9 lbs.
Total body water % - 61.8 (balance is 62.5%) - .7% dehydrated
Muscle mass lbs. - 174.0 (est. goal at 10% BF - 156.7) - +17.3 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 9.0 (est. goal at 10% BF - 8.0) - +1.0 lbs. (water)
RDI - 2435 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for August):
Targets: 180 fat, 40 net carb, 80 prot, 30 fib, 1500 sod, 2100 cals
Ate: 41 fat, 12 net carb, 33 prot, 13 fib, 342 sod, 601 cals (2398 used, 1797 deficit)
Running avg: 112 fat, 65 carb, 78 prot, 1506 cals (2635 used, 1129 deficit)
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601 kcal
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Fett: 40,96g | Eiw: 33,37g | Kohlh: 24,48g.
Frühstück: Nature's Way Organic Extra Virgin Coconut Oil. Mittagessen: O Organics Organic Sour Cream, Nature's Way Organic Extra Virgin Coconut Oil. Abendessen: Eggplant, Cauliflower, Celery, Pork Chops (Top Loin, Boneless). Snacks/Sonstiges: Jarrow Glutathione Reduced, MK-7 Vitamin K2, C-1000, Kelp, Vitamin D3 1000 IU, Super Krill, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Organic India Whole Husk Psyllium, Nature Made Calcium, Nature Made Super B-Complex. mehr...
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