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Woke at 199.4. Had a good day of work including a lot of walking outside in the 60 degree weather at lunch. Came home a little lower at 199.2 pre-dinner. Did an hour of HIIT treadmill and was rewarded with a new all time adult low -- 196.0! That’s lower than my previous best of 196.2 from June 29, 2014, and lower than I've weighed since January 1977!
3/11/15 Tanita Numbers (pre dinner, post 1000 calorie HIIT treadmill):
Weight - 196.0 (est. goal at 10% BF - 185.0) - 11.0 lbs. to lose
Total body fat % - 13.4 (goal is 10% BF) - +3.4 % (adjusted - 14.3 / +4.3)
Total body fat lbs. - 26.2 (est. goal at 10% BF - 18.5) - +7.7 lbs. (adjusted - 28.0 / +9.5)
Total body water % - 64.6 (62.5 reference point) / Visceral fat rating - 8 (goal is 7)
Muscle mass lbs. - 161.4 (est. goal at 10% BF - 158.5) - +2.9 lbs. (adjusted - 159.6 / +1.1)
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 - 3941 (RDI 2214) / Metabolic age - 18
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 69 fat, 186 carbs, 157 protein, 39 fiber, <1500 sodium, 1991 cals
Ate: 86 fat, 109 carb, 218 prot, 39 fib, 2884 sod, 1992 cals (3357 used, 1365 deficit)
Running avg: 76 fat, 154 carb, 179 prot, 1989 cals (3195 used, 1206 deficit)
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88,9 kg
Bisher verloren: 58,5 kg.
Still to go: 0 kg.
Diät befolgt: 100%.
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1992 kcal
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Fett: 85,96g | Eiw: 218,29g | Kohlh: 108,58g.
Frühstück: EfaGold Pure Extra Virgin Coconut Oil. Mittagessen: Quest Peanut Butter & Jelly Protein Bar, 100% Whole Grain Oatmeal, 1% Milkfat No Salt Added Cottage Cheese, Whole Natural Almonds 100 Calorie Packs, Super Advanced Whey Protein - Strawberry (42g), Golden Flax Seeds, Black Cumin Seeds, Chia Seed. Abendessen: Bolthouse Farms Classic Ranch Yogurt Dressing, Lettuce Salad with Assorted Vegetables, Dr. Pepper Diet Dr. Pepper (Bottle), Baked or Broiled Salmon, Celsius Wild Berry Soda. Snacks/Sonstiges: Superior Nut Company Sugar Free Jordan Almonds, Body Fortress Super Advanced Whey Isolate - Vanilla Creme, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Safeway Organic Whole Strawberries Frozen, Magnesium Citrate, Magnesium Citrate, Nature Made Fish Oil 1000 mg, centrum silver multivitamin. mehr...
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Verlust von 1,0 kg pro Woche
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