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Saturday weigh in two days after Christmas. Got 208.2 to start. Did push ups, tricep dips, a one hour full body dumbbell workout, and then 65 minutes of treadmill HIIT (114 to 135 bpm). Finished at 204.8, which is halfway back! Targeting about 1800 calories today.
Here are the 12/27/14 Tanita Numbers (post-16:8 IF, post one hour dumbbells, then 900 calorie HIIT treadmill):
Weight - 204.8 (goal at 10% BF - 180.0) - 24.8 lbs. to lose
Total body fat % - 16.6 (goal is 10% BF) - 6.6 % to lose
Total body fat lbs. - 34.0 (goal at 10% BF - 18.0) - 16.0 lbs. to lose
Total body water % - 59.4 (goal is 60-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 162.4 (goal at 10% BF - 154.0) - 8.4 lbs. extra water
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.4 (goal at 10% BF - 8.0) - .4 lbs. extra water
Daily calories: 3990 (RDI 2242)
Metabolic age - 26
If It Fits Your Macros numbers (macro numbers in grams, rounded):
Daily targets: 70 fat, 68 carbs, 200 protein, 40 fiber, <1500 sodium, 1702 cals
Today ate: 58 fat, 150 carbs, 132 protein, 42 fiber, 5203 sodium, 1780 cals (3224 used, 1444 deficit)
Running avg: 75 fat, 185 carbs, 165 protein, 2124 cals (3148 used, 1024 deficit)
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92,9 kg
Bisher verloren: 54,5 kg.
Still to go: 0 kg.
Diät befolgt: Schlecht.
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1780 kcal
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Fett: 58,27g | Eiw: 131,71g | Kohlh: 149,68g.
Mittagessen: Figs, Body Fortress Super Advanced Whey Isolate Chocolate. Abendessen: Hormel Turkey Pepperoni, Port Wine, Great Value Green Olives with Pimento, Great Value Bread & Butter Chips Pickles, Appleton Boneless Sliced Honey Baked Ham, Beer, Golden Corral Spinach Quiche, French's Green Bean Casserole. Snacks/Sonstiges: Vitafusion Fiber Well Gummies, Body Fortress Super Advanced Whey Isolate - Vanilla Creme, 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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Zunahme von 4,9 kg pro Woche
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