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Woke at 215.6, up .8 from yesterday. Targeting 2069 calories today. Going to keep an eye on this mid week stretch of full calorie days. If I end up putting on too much weight, I may consider fasting on Wednesdays, too (making my 600 calorie days on M-W-F) and eating a little more on the other four days. UPDATE: Ate at 2 and 7 pm with coconut oil coffee at 9. Walked five miles before dinner. Got a 211.6 weigh in. Didn't think I would go lower than yesterday's 211.0, but didn't think I’d get this close either. Ate the full calorie load today and close on macros. A MASSIVE bowl of that veggie soup was only 139 calories but 12 of my net carbs, so the final 35 net carb total was not too bad.
1/11/17 Tanita Numbers (before dinner, after 5 mile walk):
Weight - 211.6 (est. goal at 10% BF - 183.0) - 28.6 lbs. to lose
Total body fat % - 15.6 (goal is 10.0) - +5.6%
Total body fat lbs. - 32.9 (est. goal at 10% BF - 18.3) - +14.6 lbs.
Total body water % - 59.8 (balance is 62.5%) - 2.7% dehydrated
Muscle mass lbs. - 169.9 (est. goal at 10% BF - 156.7) - +13.2 lbs. (water)
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 lbs. (water)
RDI - 2392 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for January [back to 5:2 IF]):
Targets: 170 fat, <50 carb, >29 fiber, <25 net carb, 110 prot, 2070 cals (600 on M/F)
Ate: 133 fat, 90 carb, 55 fib, 35 net carb, 144 prot, 2070 cals (2990 used, 920 deficit)
Running avg: 103 fat, 77 carb, 106 prot, 1663 cals (3283 used, 1620 deficit)
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2070 kcal
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Fett: 132,51g | Eiw: 143,64g | Kohlh: 89,53g.
Frühstück: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Mittagessen: Healthworks Cacao Nibs, Seapoint Farms Dry Roasted Edamame - Lightly Salted, Hershey's Natural Unsweetened Cocoa, Silk Unsweetened Coconut Milk, Triquetra Health Organic Spirulina, Healthworks Maca Powder, Bob's Red Mill Chia Seed, Now Real Food Golden Flax Seeds, Organic Black Cumin Seeds, Amazing Grass Green SuperFood Drink Powder, Jones Dairy Farm Braunschweiger Liverwurst, Flatout Flatbread Light Italian, Lucerne Sliced Colby Cheese. Abendessen: Seapoint Farms Dry Roasted Edamame - Lightly Salted, Oscar Mayer Deli Fresh Black Forest Ham, Egg, Nature's Way Liquid Coconut Premium Oil, Lucerne Medium Cheddar Cheese Slices - Full Fat, Spend with Pennies Weight Loss Vegetable Soup. Snacks/Sonstiges: 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. mehr...
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