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Woke at 212.2, up .4 from yesterday. Med drips today and tomorrow so let's see how we do with water retention and regularity. Targeting 2069 calories today. UPDATE: Made it back to 210.4 before dinner. Did well on macros and calories. Had to not eat fresh kale or cucumber for dinner to try to stay in ketosis. Going to be difficult to try to manage the competing low carb and phytonutrient goals. Have a 600 calorie 5:2 IF day tomorrow.
8/18/16 Tanita Numbers (before dinner, no workout):
Weight - 210.4 (est. goal at 10% BF - 183.0) - 27.4 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 32.0 (est. goal at 10% BF - 18.3) - +13.7 lbs.
Total body water % - 59.1 (balance is 62.5%) - 3.4% dehydrated
Muscle mass lbs. - 169.8 (est. goal at 10% BF - 156.7) - +13.1 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 lbs. (water)
RDI - 2338 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 19
Macros (in grams, rounded) (updated for August):
Targets: 180 fat, 40 net carb, 80 prot, 30 fib, 1500 sod, 2100 cals
Ate: 143 fat, 41 net carb, 134 prot, 18 fib, 2462 sod, 1989 cals (2474 used, 485 deficit)
Running avg: 114 fat, 74 carb, 101 prot, 1678 cals (2792 used, 1114 deficit)
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1989 kcal
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Yağ: 143,43g | Prot: 133,65g | Karb: 59,06g.
Kahvaltı: Thrive Market Virgin Coconut Oil. Öğle Yemeği: Justin's Nut Butter Natural Almond Butter - Classic, Smucker's Sugar Free Apricot Preserves, Paleo Bread with Almond Meal, Paleo Bread with Protein Powder, Safeway Canola Mayo, Bell Peppers, Wild Planet Wild Alaskan Sockeye Salmon, Fage Total 2% Greek Yogurt. Akşam Yemeği: Wild Planet Wild Sardines in Extra Virgin Olive Oil, Philadelphia Original Cream Cheese, Julian Bakery Paleo Wrap. Aperatifler/Diğer: Justin's Nut Butter Natural Almond Butter - Classic, Brazil Nuts, Healthworks Cacoa Nibs, The New Primal Spicy Grass-Fed Beef Jerky, 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+, Fage Total 2% Greek Yogurt, Nature Made Calcium. devamı için...
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