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Plan for the week worked out great with a 206.0 weigh in after 16:8 fasting and a 66 minute HIIT treadmill workout. Waking weigh in of 208.0 was a nice surprise after a night where I traded a workout for several belts of single malt scotch, two tablespoons of peanut butter, and a handful of kid’s cereal! I did get eight hours of sleep, which no doubt helped.
Here are the 11/22/14 Tanita Numbers (post-16:8 workout, 66 minute HIIT treadmill, dehydration skewing fat percentage):
Weight - 206.0
Goal Weight (10% BF) - 190.7 (looks like most extra water gone, but need to weigh in later in the day to be sure)
Total body fat % - 16.7
Total body fat lbs. - 34.4
Total body water % - 59.3
Visceral fat rating - 9
Muscle mass lbs. - 163.2
Physique rating - 6
Bone mass lbs. - 8.4
Daily calories: 4013 (RDI 2254)
Metabolic age - 26
Update: Ate a lot of good food today. Calories near 2000 because of the 600 calories from the aforementioned drinks and snacks from the early morning.
If It Fits Your Macros numbers (macro numbers in grams, rounded):
Daily targets: 70 fat, 68 carbs, 200 protein, 40 fiber, <2300 sodium, 1702 cals
Today ate: 58 fat, 136 carbs, 169 protein, 47 fiber, 2076 sodium, 1996 cals (2852 used, 856 deficit)
Running avg: 75 fat, 171 carbs, 144 protein, 2031 cals (2707 used, 676 deficit)
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93,4 kg
Bisher verloren: 54,0 kg.
Still to go: 0,5 kg.
Diät befolgt: 100%.
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1996 kcal
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Fett: 58,45g | Eiw: 169,03g | Kohlh: 135,93g.
Mittagessen: Blue Diamond Oven Roasted Almonds 100 Calorie Pack, Quest Coconut Cashew Bar, Activia Light Fat Free Cherry Yogurt, Organic Black Cumin Seeds, Lucerne Nonfat Greek Yogurt - Plain, Healthworks Goji Berries, Bob's Red Mill Whole Ground Flaxseed Meal, Super Advanced Whey Isolate Chocolate, Healthworks Cacoa Nibs, Bob's Red Mill Chia Seed. Abendessen: Broccoli, Shadybrook Farms Boneless Turkey Breast Chops, Bolthouse Farms Cilantro Avocado Dressing, Lettuce Salad with Assorted Vegetables. Snacks/Sonstiges: General Mills Cinnamon Toast Crunch Cereal, Skippy Natural Super Chunk Peanut Butter, Red Lobster Single Malt Scotches, Swanson Apple Cider Vinegar Capsules, Nature Made Fish Oil 1000 mg, Nature Made Magnesium Citrate, One A Day Men's Health Formula Multivitamin Supplement. mehr...
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Verlust von 13,3 kg pro Woche
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