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Got rid of six more pounds of water today. That was expected because I was literally peeing every 30 minutes all afternoon. Will keep it going into October. Ate light today and ended up with a very slight calorie deficit this month. Too much partying in September! Basically should be 200.1 as soon as I get rid of the extra water.
Here are the 9/30/14 Tanita Numbers (pre-dinner, no workout... had to bring work home):
Weight - 217.2
Goal Weight (10% BF) - 209.1 (Should be 192... so 17.1 lbs. of extra water!)
Total body fat % - 13.3
Total body fat lbs. - 29.0
Total body water % - 66.5
Visceral fat rating - 8
Muscle mass lbs. - 179.0
Physique rating - 6
Bone mass lbs. - 9.2
Daily calories: 4422 (RDI 2484)
Metabolic age - 15
If It Fits Your Macros numbers (macro numbers in grams, rounded):
Daily targets: 70 fat, 130 carbs, 40-50 fiber, <2300 sodium, 200 protein, 1950 cals
Today ate: 86 fat, 90 carbs, 28 fiber, 114 protein, 1692 sodium, 1589 cals (2700 used, 1111 deficit)
Running avg: 101 fat, 235 carbs, 156 protein, 2688 cals (2712 used, 24 deficit)
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98,5 kg
Bisher verloren: 48,9 kg.
Still to go: 5,5 kg.
Diät befolgt: 100%.
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Diätkalender ansehen, 30 September 2014:
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1589 kcal
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Fett: 86,25g | Eiw: 114,41g | Kohlh: 90,22g.
Frühstück: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Mittagessen: Pure Protein Chocolate Deluxe High Protein Bar (Small), dannon Light & Fit Greek Yogurt, Bob's Red Mill Chia Seed, Now Real Food Golden Flax Seeds, Quaker 100% Whole Grain Oatmeal, Dasani Dasani sparking water- Berry, Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate. Abendessen: Great Value In The Bag Steamable Vegetables - Broccoli & Cauliflower, Red Potatoes (Flesh and Skin), Stuffed Pepper with Meat. Snacks/Sonstiges: Nature Made Fish Oil 1000 mg, Now Magnesium Citrate, One A Day Men's Health Formula Multivitamin Supplement. mehr...
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Verlust von 19,4 kg pro Woche
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