Draglist's Notizen, 03 Mrz 15

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Waking weigh in of 200.0 showed the effects of two extra pounds of water, probably from a few too many carbs yesterday. Worked at home again, so finished 16:8 fasting and did a hard 1000 calorie treadmill HIIT workout. Again had to alternate between 4 and 5 mph to keep my heart rate in the desired target zone. After the workout, got 196.8 to equal yesterday’s post-workout weight. Pretty cool that I was able to drop the extra water. Up .4 pounds from Saturday, but I’m just fine with this as a mid week weight. Targeting 1990 calories again today.

3/03/15 Tanita Numbers (post 16:8 IF, 1000 calorie HIIT treadmill):
Weight - 196.8 (est. goal at 10% BF - 185.0) - 11.8 lbs. to lose
Total body fat % - 14.9 (goal is 10% BF) - 4.9 % to lose
Total body fat lbs. - 29.6 (est. goal at 10% BF - 18.5) - 11.1 lbs. to lose
Total body water % - 61.4 (goal is 62-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 159.0 (est. goal at 10% BF - 158.5) - .5 lbs. extra water
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.2 (est. goal at 10% BF - 8.0) - .2 lbs. extra water
Daily calories - 3887 (RDI 2184)
Metabolic age - 22

Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 69 fat, 185 carbs, 157 protein, 39 fiber, <1500 sodium, 1990 cals
Ate: 75 fat, 139 carb, 219 prot, 53 fib, 2264 sod, 2005 cals (3397 used, 1392 deficit)
Running avg: 83 fat, 149 carb, 184 prot, 1994 cals (2987 used, 993 deficit)

89,3 kg Bisher verloren: 58,2 kg. Still to go: 0 kg. Diät befolgt: 100%.

Diätkalender ansehen, 03 März 2015:

2005 kcal

Fett: 74,59g | Eiw: 218,51g | Kohlh: 139,48g. Frühstück: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Mittagessen: Jell-O Sugar Free Raspberry Gelatin, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Organic Black Cumin Seeds, Now Real Food Golden Flax Seeds, Bob's Red Mill Chia Seed, Lemon. Abendessen: Colavita Extra Virgin Olive Oil, Grapes, Green String Beans, Chicken Breast (Skin Not Eaten). Snacks/Sonstiges: Apples, Fiber One 90 Calorie Brownies - Mint Fudge, Figs, Quest Cookies & Cream Protein Bar, Brazil Nuts, Date, Nature Made Fish Oil 1000 mg, Nature Made Magnesium Citrate, centrum silver multivitamin. mehr...