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Ate three power bars at work after in an attempt to get back on track after a carb attack late Sunday night. Got a 218.4 weigh in, which was down .6 pounds from this morning. CRAZY amount of water weight gained over the weekend. Like 17 pounds of extra water. Will begin to attack it tomorrow. Ate some cottage cheese and peanut butter for dinner. Time for a good 16:8 fast and one hell of a workout at noon. I will go out for dinner tomorrow as it's my 25th anniversary, but will hit it hard on Wednesday. Happy Veteran's Day to my fellow vets.
Here are the 11/10/14 Tanita numbers (pre-dinner, pre-workout):
Weight - 218.4
Goal Weight (10% BF) - 207.8 (should be 190, so 17.8 pounds of extra water!)
Total body fat % - 14.4
Total body fat lbs. - 31.4
Total body water % - 64.4
Visceral fat rating - 9
Muscle mass lbs. - 177.8
Physique rating - 6
Bone mass lbs. - 9.2
Daily calories: 4397 (RDI 2470)
Metabolic age - 18
If It Fits Your Macros numbers (macro numbers in grams, rounded):
Daily targets: 71 fat, 64 carbs, 202 protein, 40-51 fiber, <2300 sodium, 1703 cals
Today ate: 120 fat, 415 carbs, 187 protein, 95 fiber, 3742 sodium, 3135 cals (2661 used, 474 surplus)
Running avg: 93 fat, 198 carbs, 144 protein, 2321 cals (2580 used, 259 deficit)
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99 kg
Bisher verloren: 48,4 kg.
Still to go: 6,0 kg.
Diät befolgt: Recht gut.
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3135 kcal
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Fett: 120,38g | Eiw: 186,64g | Kohlh: 415,52g.
Frühstück: Cream (Half & Half). Mittagessen: Quest Double Chocolate Chunk, Pure Protein Chocolate Peanut Butter High Protein Bar (Small), Quest Coconut Cashew Bar. Abendessen: Jam Preserves, Skippy Natural Super Chunk Peanut Butter, Bell Plantation PB2 Chocolate Powdered Peanut Butter, Safeway Chunky Peanut Butter, lucerne LUCERNE COTTAGE no salt. Snacks/Sonstiges: Healthworks Cacoa Nibs, Trader Joe's Raw Almonds, Cinnamon Toast Crunch, Sargento Reduced Fat Colby-Jack Cheese Sticks, Vitalicious Carrot Cake VitaTops, Quest Double Chocolate Chunk, Nature Made Fish Oil 1000 mg, Nature Made Magnesium Citrate, One A Day Men's Health Formula Multivitamin Supplement. mehr...
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Zunahme von 12,1 kg pro Woche
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