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Woke at 199.6, down 1.2. This weigh in was hoped for/expected after a great 202.8 end of day weigh in last night. Back in the 190s for the first time since May 2016. A large part of it is not retaining body water. Other changes as well. I do owe myself a journal entry on what I am doing differently after the hospital visit. UPDATE: Good day of eating and working. Got my five miles in later in the day. Ate kielbasa at lunch which was delicious but man, super calorie heavy for what you get. Still hungry after dinner so added mixed nuts and a chocolate protein shake. Hit 2511 calories but that works after two low calorie days. Got a hospital trip tomorrow so will eat a light breakfast and then fast until dinner, when I will meet my team at my favorite local place. Of course, getting chauffeured both places as they don't want me driving yet! So lucky.
3/15/17 Tanita Numbers (after dinner, after 5 miles):
Weight - 204.8 (est. goal at 10% BF - 183.0) - 21.8 lbs. to lose
Total body fat % - 15.3 (goal is 10.0) - +5.3%
Total body fat lbs. - 31.2 (est. goal at 10% BF - 18.3) - +12.9 lbs.
Total body water % - 56.9 (balance is 62.5%) - 5.6% dehydrated
Muscle mass lbs. - 165.4 (est. goal at 10% BF - 156.7) - +8.7 lbs. (water)
Bone mass lbs. - 8.2 (est. goal at 10% BF - 8.0) - +.2 lbs. (water)
RDI - 2193 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for March):
Targets: 130 fat, 40 carb, 23 fiber, 20 net carb, 100 prot, 1650 cals
Ate: 182 fat, 83 carb, 30 fib, 52 net carb, 139 prot, 2511 cals (3188 used, 677 deficit)
Running avg: 115 fat, 78 carb, 130 prot, 1823 cals (2847 used, 1024 deficit)
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90,5 kg
Bisher verloren: 56,9 kg.
Still to go: 0 kg.
Diät befolgt: 100%.
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2511 kcal
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Fett: 182,33g | Eiw: 139,24g | Kohlh: 82,68g.
Frühstück: Philadelphia Chives & Onion Cream Cheese, Smucker's Natural Creamy Peanut Butter, Smucker's Sugar Free Strawberry Jam, Colavita Extra Virgin Olive Oil, Bob's Red Mill Almond Meal Flour, Baking Powder (Sodium Aluminum Sulfate, Double Acting), Egg, Water, Coffee. Mittagessen: Cooked Sauerkraut, Hillshire Farm Beef Polska Kielbasa. Abendessen: EAS AdvantEDGE Carb Control Shake - Rich Dark Chocolate, Birds Eye Steamfresh Broccoli Florets, Planters Deluxe Mixed Nuts, Trader Joe's Traditional Pot Roast. mehr...
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Verlust von 3,8 kg pro Woche
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