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Plans worked out perfectly today. Got a nice 199.0 weigh in after nearly 12 hours of sleep, 20 hours of fasting, a full dumbbell workout, and a hard hour on the treadmill. Lost all the water weight I had put on this week. Helping that no doubt was the seven draft beers I drank for (instead of) dinner last night! The diuretic and regularity inducing elixir did the trick (and it was fun). Enjoy the rest of your weekend!
Here are the 8/09/14 Tanita Numbers (post 16:8 fast, weights, treadmill; dehydration skewing fat and water numbers):
Weight - 199.0
Goal Weight (10% BF) - 187.3
Total body fat % - 15.3
Total body fat lbs. - 30.4
Total body water % - 61.0
Visceral fat rating - 8
Muscle mass lbs. - 160.4
Physique rating - 6
Bone mass lbs. - 8.2
Daily calories: 3928 (RDI 2207)
Metabolic age - 23
If It Fits Your Macros numbers (macro numbers in grams, rounded):
Today targets: 80 fat, 80 carbs, 40-50 fiber, 200 protein, 1840 cals
Today ate: 47 fat, 119 carbs, 34 fiber, 194 protein, 1665 cals (2737 used, 1072 deficit)
Running avg: 58 fat, 132 carbs, 180 protein, 1840 cals (2626 used, 786 deficit)
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90,3 kg
Bisher verloren: 57,2 kg.
Still to go: 0 kg.
Diät befolgt: Recht gut.
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1665 kcal
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Fett: 46,51g | Eiw: 193,51g | Kohlh: 119,11g.
Frühstück: Syntrax Nectar Lemon Tea Whey Protein Isolate, EfaGold EfaGold Pure Extra Virgin Coconut Oil. Mittagessen: Bananas, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Bob's Red Mill Chia Seed, Now Real Food Golden Flax Seeds, Body Fortress Super Advanced Whey Isolate - Vanilla Creme, Plums , Wilson Produce Sweet Mini Peppers. Abendessen: Dannon Light & Fit Greek Yogurt Blends - Strawberry, Steamed or Boiled Shrimp, Kraft Light Balsamic Vinaigrette Dressing, Lettuce Salad with Assorted Vegetables. Snacks/Sonstiges: Snak Club Raw Almonds, Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Member's Mark Omega 3 Fish Oil (1000 mg), One A Day Men's Health Formula Multivitamin Supplement, NOW Magnesium Citrate. mehr...
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Verlust von 5,7 kg pro Woche
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