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Another 600 calorie workday led to a 207.6 pre-dinner weigh in. Ate a delicious and filling dinner with salmon, a massive salad, and some 'healthy ice cream' (with a whole bag of spinach hidden in it). Actually ended up at 1342 calories, so I have up to 1500 to eat tomorrow and still end the month at a 1900 per day average.
Update: Did an hour on the treadmill tonight but at only 3.5 mph to work the kinks out of the foot. That burned a few hundred extra calories.
Here are the 10/30/14 Tanita numbers (pre-dinner, pre-workout):
Weight - 207.6
Goal Weight (10% BF) - 194.9 (about 4.9 pounds of extra water)
Total body fat % - 15.5
Total body fat lbs. - 32.2
Total body water % - 61.4
Visceral fat rating - 9
Muscle mass lbs. - 166.8
Physique rating - 6
Bone mass lbs. - 8.6
Daily calories: 4100 (RDI 2303)
Metabolic age - 22
If It Fits Your Macros numbers (macro numbers in grams, rounded):
Daily targets: 65 fat, 65 carbs, 190 protein, 38-48 fiber, <2300 sodium, 1605 cals (1605 on weekdays; 1900 per day after adding in the weekends)
Today ate: 54 fat, 115 carbs, 124 protein, 47 fiber, 2121 sodium, 1349 cals (3069 used, 1720 deficit)
Running avg: 75 fat, 159 carbs, 133 protein, 1913 cals (2700 used, 787 deficit)
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94,2 kg
Bisher verloren: 53,3 kg.
Still to go: 1,2 kg.
Diät befolgt: 100%.
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1349 kcal
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Fett: 53,92g | Eiw: 123,80g | Kohlh: 115,24g.
Mittagessen: Blue Diamond Whole Natural Almonds 100 Calorie Packs, Pure Protein Chocolate Peanut Butter High Protein Bar (Small), Quest Double Chocolate Chunk. Abendessen: Panera panera bread Poppy seed dressing, Bolthouse Farms Cilantro Avocado Dressing, Onions, Tomatoes, Lettuce, Celsius Peach Mango Green Tea, Baked or Broiled Salmon. Snacks/Sonstiges: Safeway Unsweetened Mixed Berries, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Body Fortress Super Advanced Whey Isolate - Vanilla Creme, Baby Spinach, 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 3,8 kg pro Woche
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