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Up at 219.0 after a 1474 calorie ‘get back on track’ day. Walked four miles at work and got a 215.8 pre-dinner weigh in. Did 1000 calorie HIIT treadmill session and got 212.2. Aiming for the 200s next. Ate 1547 calories today on a loose 1500 per day target. Still have a ton of water weight to lose (my sides feel and look like a jellyfish).
4/07/15 Tanita Numbers (morning weigh in, no workout):
Weight - 212.2 (est. goal at 10% BF - 184.0) - 28.2 lbs. to lose
Total body fat % - 15.1 (goal is 10% BF) - +5.1%
Total body fat lbs. - 32.0 (est. goal at 10% BF - 18.4) - +13.6 lbs.
Total body water % - 67.1 (balance is 62.5%) - 4.6% overhydrated
Muscle mass lbs. - 171.2 (est. goal at 10% BF - 157.6) - +13.6 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 9.0 (est. goal at 10% BF - 8.0) - +1.0 lbs. (water)
RDI 2427 / Visceral fat rating - 8 (goal is 7) / Metabolic age - 15
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 68 fat, 68 carbs, 154 protein, 39 fiber, <1500 sodium, 1500 cals
Ate: 68 fat, 99 carb, 169 prot, 48 fib, 916 sod, 1547 cals (3523 used, 1976 deficit)
Running avg: 134 fat, 268 carb, 149 prot, 3017 cals (2926 used, 91 surplus)
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96,3 kg
Bisher verloren: 51,2 kg.
Still to go: 3,3 kg.
Diät befolgt: Schlecht.
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1547 kcal
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Fett: 68,43g | Eiw: 168,84g | Kohlh: 99,03g.
Frühstück: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Mittagessen: Body Fortress Super Advanced Whey Protein - Strawberry (42g), Quest Chocolate Peanut Butter Protein Bar, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Healthworks Cacoa Nibs, Blue Diamond Whole Natural Almonds 100 Calorie Packs, Bob's Red Mill Chia Seed, Now Real Food Golden Flax Seeds, Organic Black Cumin Seeds. Abendessen: Zevia Cream Soda, Pork Chops (Top Loin, Boneless), Green String Beans, Colavita Extra Virgin Olive Oil, Celsius Green Tea Raspberry Acai. Snacks/Sonstiges: Magnesium Citrate, Nature Made Fish Oil 1000 mg, centrum silver multivitamin. mehr...
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Verlust von 2,8 kg pro Woche
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