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OK, now we're cookin’. Waking weigh in of 197.8 hinted at good things to come after the post-IF workout. Did a 1000 calorie HIIT walk on the treadmill and bingo -- 195.0! Lowest since 1977. Fasted until 2pm. Caught up on calories yesterday so I get the full 1989 target today.
3/15/15 Tanita Numbers (post 18 hour fast, 1000 calorie HIIT treadmill):
Weight - 195.0 (est. goal at 10% BF - 185.0) - 10.0 lbs. to lose
Total body fat % - 14.8 (goal is 10% BF) - +4.8 % (adjusted - 14.4 / +4.4)
Total body fat lbs. - 28.8 (est. goal at 10% BF - 18.5) - +10.3 lbs. (adjusted - 28.1 / +9.6)
Total body water % - 61.7 (balance is 62.5%) - .8% dehydrated
Muscle mass lbs. - 158.0 (est. goal at 10% BF - 158.5) - Goal met (adjusted - 158.7 / +.2)
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
RDI 2168 / Visceral fat rating - 8 (goal is 7) / 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, 1989 cals
Ate: 79 fat, 160 carb, 200 prot, 51 fib, 2347 sod, 2000 cals (3293 used, 1293 deficit)
Running avg: 76 fat, 150 carb, 174 prot, 1990 cals (3219 used, 1229 deficit)
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88,5 kg
Bisher verloren: 59,0 kg.
Still to go: 0 kg.
Diät befolgt: 100%.
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2000 kcal
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Fett: 79,11g | Eiw: 200,35g | Kohlh: 159,88g.
Frühstück: Crisco Pure Organic Coconut Oil. Mittagessen: Apples, Fig, Cream Soda, Light Original Flatbread, Lean Beef Stew Meat. Abendessen: Bolthouse Farms Honey Mustard Yogurt Dressing, Bolthouse Farms Cilantro Avocado Dressing, Lettuce Salad with Assorted Vegetables, Chicken Breast (Skin Not Eaten). Snacks/Sonstiges: Fiber One 90 Calorie Brownies - Mint Fudge, dannon Light & Fit Greek Yogurt, Organic Black Cumin Seeds, Zevia Cream Soda, Brazil Nuts, Superior Nut Company Sugar Free Jordan Almonds, Chocolate Chip Cookie Dough Protein Bar, Magnesium Citrate, Nature Made Fish Oil 1000 mg, centrum silver multivitamin. mehr...
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Verlust von 5,1 kg pro Woche
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