Draglist's Notizen, 18 Feb 15

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Crazy day. Woke at 204.4, ate 750 calories at work and got lots of walking in, but came home at 205.6! Did 1000 calories of HIIT treadmill and sweated like crazy. Got a 201.2 weigh in afterwards. That was a massive water loss! Ate right on target for calories and hit all my macros.

2/18/15 Tanita Numbers (pre-dinner, post 1000 calorie HIIT treadmill):
Weight - 201.2 (est. goal at 10% BF - 180.0) - 21.2 lbs. to lose
Total body fat % - 14.2 (goal is 10% BF) - 4.2 % to lose
Total body fat lbs. - 28.6 (est. goal at 10% BF - 18.0) - 10.6 lbs. to lose
Total body water % - 63.4 (goal is 62-65)
Visceral fat rating - 8 (goal is 7)
Muscle mass lbs. - 164.2 (est. goal at 10% BF - 154.0) - 10.2 lbs. extra water
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.4 (est. goal at 10% BF - 8.0) - .4 lbs. extra water
Daily calories - 4021 (RDI 2259)
Metabolic age - 19

Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 70 fat, 145 carbs, 160 protein, 40 fiber, <1500 sodium, 1848 cals
Ate: 76 fat, 124 carb, 191 prot, 42 fib, 1461 sod, 1849 cals (3296 used, 1447 deficit)
Running avg: 75 fat, 152 carb, 182 prot, 2013 cals (3342 used, 1329 deficit)

91,3 kg Bisher verloren: 56,2 kg. Still to go: 0 kg. Diät befolgt: 100%.

Diätkalender ansehen, 18 Februar 2015:

1849 kcal

Fett: 76,05g | Eiw: 190,80g | Kohlh: 123,94g. Mittagessen: 1% Milkfat No Salt Added Cottage Cheese, 100% Whole Grain Oatmeal, Black Cumin Seeds, Whole Natural Almonds 100 Calorie Packs, Chia Seed, Golden Flax Seeds, Super Advanced Whey Isolate Chocolate. Abendessen: Lucerne Low Moisture Part-Skim Mozzarella String Cheese, Brazil Nuts, Smucker's Sugar Free Apricot Preserves, Jif Natural Crunchy Peanut Butter, Chicken Breast (Skin Not Eaten), La Tortilla Factory Smart & Delicious Light Flour Tortillas, Peach Mango Green Tea. Snacks/Sonstiges: Date, dannon Light & Fit Greek Yogurt, Vitafusion Fiber Well Gummies, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Safeway Organic Whole Strawberries Frozen, Healthworks Cacoa Nibs, Organic Black Cumin Seeds, Body Fortress Super Advanced Whey Isolate Chocolate, Nature Made Fish Oil 1000 mg, Nature Made Magnesium Citrate, centrum silver multivitamin. mehr...