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Woke at 208.0, down 1.2 from yesterday. Today is a 650 calorie IF day and I will fast until dinner. Changed clothes at 2 pm and took an opportunity for a weigh in. Down to 207.6. Not really hungry yet. Drank 48 ounces of apple cider vinegar water and a cup of black coffee. UPDATE: Fasted until 5:30. Went out for a 3.5 mile walk on a beautiful day and Denise had turkey and beef burgers ready when I got home. I ate a turkey burger and a half a beef burger with some broccoli and it was great. Hit calorie goal exactly and good on macros. Weighed 207.6 after my walk. Finished my five mile goal in the house after dinner. Hoping to drop below 207.0 in the morning,
5/20/17 Tanita Numbers (before dinner, after 5.2 miles):
Weight - 207.6 (est. goal at 10% BF - 183.0) - 24.6 lbs. to lose
Total body fat % - 15.2 (goal is 10.0) - +5.2%
Total body fat lbs. - 31.5 (est. goal at 10% BF - 18.3) - +13.2 lbs.
Total body water % - 58.9 (balance is 62.5%) - 3.6% dehydrated
Muscle mass lbs. - 167.7 (est. goal at 10% BF - 156.7) - +11.0 lbs. (water)
Bone mass lbs. - 8.4 (est. goal at 10% BF - 8.0) - +.4 lbs. (water)
RDI - 2262 / 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: 35 fat, 21 carb, 7 fib, 14 net carb, 57 prot, 650 cals (2886 used, 2236 deficit)
Running avg: 117 fat, 61 carb, 26 net carb, 107 prot, 1728 cals (3272 used, 1544 deficit)
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650 kcal
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Fett: 35,38g | Eiw: 57,24g | Kohlh: 20,70g.
Frühstück: Water. Mittagessen: Water, Coffee. Abendessen: Water, Ground Beef (80% Lean / 20% Fat), Wendy's Tomato (1 Slice), Mayonnaise, Broccoli, Turkey Burger. Snacks/Sonstiges: 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. mehr...
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