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Woke at 213.4 after a 2700 calorie day where I was driving for ten hours. Gained 7 pounds of water since Monday's workout. Ate light at work and came home at 212.8, but after three straight 4-hour nights of sleep, I do not have a workout in me. Add to that, I had to bring work home to have ready by 8:00 am. Going to be a long night.
6/11/15 Tanita Numbers (pre-dinner, no workout):
Weight - 212.8 (est. goal at 10% BF - 182.9) - 29.9 lbs. to lose
Total body fat % - 15.1 (goal is 10% BF) - +5.1%
Total body fat lbs. - 32.1 (est. goal at 10% BF - 18.3) - +13.8 lbs.
Total body water % - 62.3 (balance is 62.5%) - .2% dehydrated
Muscle mass lbs. - 171.9 (est. goal at 10% BF - 156.5) - +15.4 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 (water)
RDI 2376 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 21
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 67 fat, 187 carbs, 154 protein, 38 fiber, <1500 sodium, 1967 cals
Ate: 56 fat, 151 carb, 117 prot, 28 fib, 1184 sod, 1508 cals (2640 used, 1132 deficit)
Running avg: 79 fat, 149 carb, 171 prot, 1911 cals (3135 used, 1224 deficit)
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96,5 kg
Bisher verloren: 50,9 kg.
Still to go: 3,5 kg.
Diät befolgt: Schlecht.
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1508 kcal
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Fett: 56,49g | Eiw: 117,10g | Kohlh: 150,88g.
Frühstück: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Mittagessen: Good Sense Dry Roasted & Salted Edamame, Protein Bars - Caramel Nut, Emerald Natural Walnuts & Almonds 100 Calorie Pack, Blue Diamond Whole Natural Almonds 100 Calorie Packs, Body Fortress Super Advance Whey Protein - Chocolate Peanut Butter (42g), Monster Beverage Lo-carb Monster Energy, Apples. Abendessen: Coleslaw, Wal-Mart Tilapia Fillets, Mission White Corn Tortillas (42g), Sweet Cherries, Panera Bread Fat Free Reduced-Sugar Poppyseed Dressing, Baby Spinach, dannon Light & Fit Greek Yogurt. Snacks/Sonstiges: Magnesium Citrate, Nature Made Fish Oil 1000 mg, centrum silver multivitamin. mehr...
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Zunahme von 7,6 kg pro Woche
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