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Ate 1500 plus calories today after doing 1200 plus yesterday. Will alternate like that through Monday, when I will do a final adjustment to get back to a 1600 calorie average. Did weight lifting and then 30 minutes treadmill tonight. Will do a 16:8 fast and then an hour of treadmill tomorrow.
Here are the 6/20/14 Tanita Numbers (pre-dinner, pre-workout):
Weight - 206.0
Goal Weight (10% BF) - 198.2
Total body fat % - 13.4
Total body fat lbs. - 27.6
Total body water % - 65.5
Visceral fat rating - 8
Muscle mass lbs. - 169.6
Physique rating - 6
Bone mass lbs. - 8.8
Daily calories: 4165 (RDI 2340)
Metabolic age - 17
If It Fits Your Macros numbers (macro numbers in grams, rounded):
Today targets: 80 fat, 20 carbs, 40-50 fiber, 200 protein, 1600 cals
Today ate: 62 fat, 64 carbs, 32 fiber, 182 protein, 1564 cals (2832 used, 1268 deficit)
Running avg: 69 fat, 142 carbs, 181 protein, 1958 cals (2672 used, 714 deficit)
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1564 kcal
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Fett: 62,30g | Eiw: 182,03g | Kohlh: 64,18g.
Frühstück: Now Real Food Golden Flax Seeds, Healthworks Cacoa Nibs, Navitas Naturals Organic Raw Chia Seeds, Lucerne 2% Low Fat Cottage Cheese, Syntrax Nectar Latte Cappuccino Whey Protein Isolate, EfaGold EfaGold Pure Extra Virgin Coconut Oil. Mittagessen: Navitas Naturals Organic Raw Chia Seeds, Organic India Whole Husk Psyllium, Syntrax Nectar Lemon Tea Whey Protein Isolate, Now Real Food Golden Flax Seeds, Dannon Activia Greek Blueberry Yogurt. Abendessen: bob's red mill Dried Chia Seeds, Fresh Express Baby Spinach, Celsius Wild Berry Soda, Baked or Broiled Salmon. Snacks/Sonstiges: Now Magnesium Citrate, One A Day One A Day Men's Health Formula Multivitamin Supplement, Member's Mark Member's Mark Omega 3 Fish Oil (1000 mg). mehr...
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2832 kcal
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Bewegung:
Gehen/Walken (Sportlich) - 5,5 Km/h - 2 Stunden und 2 Minuten, Schlafen - 5 Stunden und 35 Minuten, Ruhen - 16 Stunden und 23 Minuten. mehr...
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