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Woke at 221.2, down 2.4 from yesterday. Lots of water to lose. Targeting 600 calories today on a 5:2 IF day. UPDATE: Completed 16:8 IF and got to 219.0. Ate a smoothie for lunch but screwed up. Used heavy whipping cream, half a scoop of protein powder, and some collard greens. Damn, that whipping cream is calorie heavy, too! I went over my daily IF goal by 300 calories at lunch! UPDATE: Moved water and waste and got a pre-dinner 217.8. Ate a head of lettuce and some nuts to end the day at 1370 calories. Will adjust further over Saturday and Sunday.
9/09/16 Tanita Numbers (before dinner, no workout today):
Weight - 217.8 (est. goal at 10% BF - 183.0) - 34.8 lbs. to lose
Total body fat % - 14.8 (goal is 10% BF) - +4.8%
Total body fat lbs. - 32.2 (est. goal at 10% BF - 18.3) - +13.9 lbs.
Total body water % - 61.7 (balance is 62.5%) - .8% dehydrated
Muscle mass lbs. - 176.6 (est. goal at 10% BF - 156.7) - +19.9 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 9.0 (est. goal at 10% BF - 8.0) - +1.0 lbs. (water)
RDI - 2453 / Visceral fat rating - 10 (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: 115 fat, 22 net carb, 37 prot, 15 fib, 462 sod, 1369 cals (2768 used, 1399 deficit)
Running avg: 125 fat, 76 carb, 101 prot, 1862 cals (2882 used, 1020 deficit)
Diätkalender ansehen, 09 September 2016:
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1372 kcal
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Fett: 115,28g | Eiw: 36,51g | Kohlh: 37,54g.
Mittagessen: Brazil Nuts, Bluebonnet Whey Protein Isolate - French Vanilla, Collards, Horizon Organic Heavy Whipping Cream. Abendessen: Gold Emblem Deluxe Mixed Nuts, Maple Grove Farms Fat Free Balsamic Vinaigrette Dressing, Bertolli Extra Virgin Olive Oil, Lettuce, Berkley & Jensen Pistachios, David Seeds Pumpkin Seeds. Snacks/Sonstiges: 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. mehr...
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