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Woke at 209.4, down 6.4 from yesterday as I successfully pushed out the water weight with a 500 calorie fast day. Fasted until 2 pm and before that, went outside on a beautiful day and walked six miles. Got a 206.0 weigh in upon my return -- and back to the magic blue line! Listened to YouTube while I walked and learned more and more about insulin resistance. Going to be trying to go even lower carb as I go forward. UPDATE: Went over on calories with a superfood mix of Greek yogurt, flax, spirulina, and green superfood (with a tablespoon of Hershey’s unsweetened cocoa and a bit of liquid Stevia). Look up Superfoods with Dr. Mike on YouTube for some good info. He’s another great resource for lots of things.
5/14/16 Tanita Numbers (after 6 miles at about 4 mph):
Weight - 206.0 (est. goal at 10% BF - 183.0) - 23.0 lbs. to lose
Total body fat % - 15.1 (goal is 10% BF) - +5.1%
Total body fat lbs. - 31.0 (est. goal at 10% BF - 18.3) - +12.7 lbs.
Total body water % - 60.3 (balance is 62.5%) - 2.2% dehydrated
Muscle mass lbs. - 166.4 (est. goal at 10% BF - 156.7) - +9.7 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 (water)
RDI - 2285 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded) (updated for May):
Targets: 150 fat, 50 net carb, 130 prot, 35 fib, 1500 sod, 2070 cals
Ate: 107 fat, 84 net carb, 216 prot, 50 fib, 3362 sod, 2300 cals (2945 used, 645 deficit)
Running avg: 97 fat, 107 carb, 108 prot, 1738 cals (3199 used, 1461 deficit)
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93,4 kg
Disminuído hasta ahora: 54,0 kg.
Aún para ir: 0,5 kg.
Dieta seguida: 100%.
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2300 kcal
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Grasa: 106,58g | Prot: 215,58g | Carbh: 134,32g.
Almuerzo: G Hughes Sugar Free BBQ Sauce, Extra Virgin Olive Oil, Chicken Breast (Skin Not Eaten), Trader Joe's Large Hazelnuts, Trader Joe's Raw Pumpkin Seeds, Green String Beans. Cena: Organic Black Cumin Seeds, Bob's Red Mill Chia Seed, Colavita Extra Virgin Olive Oil, Green String Beans, G Hughes Sugar Free BBQ Sauce, Chicken Breast (Skin Not Eaten), Sargento Natural Blends - Sharp Cheddar-Jack, Oscar Mayer Deli Fresh Cracked Black Peppered Shaved Turkey Breast, Hellmann's Cholesterol Free Canola Mayonnaise, Food For Life Baking Company Ezekiel 4:9 Sprouted Grain Tortillas. Pasa Bocas / Otros: Hershey's Natural Unsweetened Cocoa, Triquetra Health Organic Spirulina, Amazing Grass Green SuperFood Drink Powder, Fage Total 2% Greek Yogurt, Golden Flax Seeds, Pineapple, Healthworks Cacoa Nibs, Safeway Chopped Walnuts, Vitamin D3 5000 IU, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Now Magnesium Citrate, Nature Made Calcium, Nature Made Super B-Complex. más...
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Perdiendo 18,4 kg a la Semana
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 Comentarios
Amen Bill! If not for cheese and nuts, I would fall way short on my calories daily! They are great for the days you don't have a big appetite but need small foods with big numbers!
14 may. 16 por el miembro: debrafrederick
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Macadamia nuts are excellent, tasty, very low on carbs, very high on fat, brazil nuts, walnut, pecans....when you get into cashews, almonds and peanuts you are moving into higher carb territory so you gotta weigh those and be careful with them. Sunflower seed kernels are also high in fat and I love them on my salads. I like all of them raw, or roasted with sea salt, or freeze dried. I love peanuts boiled, they have the texture of a bean when boiled. Lots of tasty ways to eat nuts :)
14 may. 16 por el miembro: debrafrederick
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14 may. 16 por el miembro: kpwcalories
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LOL MY head,is still spinning with all those numbers-But as usual you put everything together perfectly!!! :). I think I finally have found an old system that works for me, I just have to stick with it. It's called stick within calorie range and get your exercise in.- Easy formula but always not so easy for me!-;),
Enjoy your Sunday!!! :)
14 may. 16 por el miembro: Maine coon
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