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Woke at 212.6, up .8 from yesterday. A review of results from the past several months showed that May 2016 was the most successful (in recent history). Interestingly, I ate an average of 100 more calories per day than I have eaten over the summer months (but I was doing 5:2 fasting). So I am going to eat a few more calories on my 5 'off' days. But that will be a challenge in getting additional fat in as I still need to limit carb and protein macros. Lots of calories in nuts, though! UPDATE: Did day one of med drip this morning and then ate a massive omelet at the nearby diner. That kept me full until 6 pm -- a good 7 hours! Weighed in before dinner and got a 210.8. Achieved ketosis. Ate a good dinner and nailed my new calorie goal of 2190 per day (90 more than last month). But I baked a paleo cranberry bread and had a slice. So 100 additional calories. I’ll do 5:2 IF tomorrow and then drop 100 from my calorie total on Saturday. You can find the recipe for the bread in the food database under the Brand Name “Draglist Delights.” Thanks to Steven for great idea to hack my recipes so others can find them!
9/01/16 Tanita Numbers (before dinner, no workout):
Weight - 210.8 (est. goal at 10% BF - 183.0) - 27.8 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 32.1 (est. goal at 10% BF - 18.3) - +13.8 lbs.
Total body water % - 61.4 (balance is 62.5%) - 1.1% dehydrated
Muscle mass lbs. - 169.9 (est. goal at 10% BF - 156.7) - +13.2 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 lbs. (water)
RDI - 2380 / Visceral fat rating - 9 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for September):
Targets: 190 fat, 40 net carb, 80 prot, 30 fib, 1500 sod, 2190 cals
Ate: 172 fat, 52 net carb, 105 prot, 14 fib, 2628 sod, 2292 cals (2485 used, 193 deficit)
Running avg: 172 fat, 66 carb, 105 prot, 2292 cals (2485 used, 193 deficit)
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2292 kcal
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Yağ: 172,43g | Prot: 105,04g | Karb: 65,67g.
Öğle Yemeği: Tomatoes, Fresh Pork Sausage, Mushrooms, Cream (Half & Half), Provolone Cheese, Corned Beef Hash, Egg. Akşam Yemeği: Celery, Smucker's Natural Creamy Peanut Butter, Bertolli Extra Virgin Olive Oil, Bell Peppers, Kale, Johnsonville Beef Brats, White Table Wine. Aperatifler/Diğer: Draglist Delights Paleo Cranberry Bread, Bob's Red Mill Chia Seed, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Bluebonnet Whey Protein Isolate - French Vanilla, Paleo Pie Crust, Hershey's Natural Unsweetened Cocoa, Ghirardelli Midnight Reverie Chocolate 86% Cacao, Pure Krill Oil with Astaxanthin, Jarrow Glutathione Reduced, MK-7 Vitamin K2, C-1000, Kelp, Vitamin D3 1000 IU, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Fage Total 2% Greek Yogurt, Nature Made Calcium, Nature Made Super B-Complex. devamı için...
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