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Woke at 217.4, up .2 pounds from yesterday. Did a good day of eating at work with lots of protein. Did quite a bit of walking. Came home at 215.2 pre-dinner. Did 40 minutes on the treadmill, just to hit my daily minimums of 7 miles, 10K steps, and 3000 calories burned. The miles took the longest. Got a good sweat going and hit 212.8 afterward. Will not hit a 1000 calorie per day average deficit for the month, but trying for 750 per day. I am considering trying to increase my daily eating to that level for October. It will be an adjustment I’ll enjoy if it works out!
9/28/15 Tanita Numbers (pre-dinner, post 40 minute treadmill at 4mph/10 percent incline):
Weight - 212.8 (est. goal at 10% BF - 183.0) - 29.8 lbs. to lose
Total body fat % - 15.3 (goal is 10% BF) - +5.3%
Total body fat lbs. - 32.6 (est. goal at 10% BF - 18.3) - +14.3 lbs.
Total body water % - 61.0 (balance is 62.5%) - .1.5% dehydrated
Muscle mass lbs. - 171.4 (est. goal at 10% BF - 156.7) - +14.7 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 2388 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded):
Targets: 110 fat, 100 carbs, 150 protein, 39-49 fiber, <1500 sodium, 1990 cals
Ate: 110 fat, 89 carb, 159 prot, 42 fib, 1611 sod, 1913 cals (3550 used, 1637 deficit)
Running avg: 119 fat, 194 carb, 146 prot, 2574 cals (3282 used, 708 deficit)
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96,5 kg
Bisher verloren: 50,9 kg.
Still to go: 3,5 kg.
Diät befolgt: 100%.
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Diätkalender ansehen, 28 September 2015:
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1913 kcal
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Fett: 110,02g | Eiw: 158,90g | Kohlh: 88,51g.
Frühstück: Nature's Way Efagold Coconut Oil. Mittagessen: Seapoint Farms Dry Roasted Edamame - Wasabi, Dry Roasted Almonds (with Salt Added) , Kroger Walnut Halves & Pieces, Atkins Endulge Nutty Fudge Brownie Bar, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate. Abendessen: Parmesan Cheese (Shredded), Margherita Pepperoni Sliced, Colavita Extra Virgin Olive Oil, Green String Beans, Brazil Nuts, Chicken Crust Pizza. Snacks/Sonstiges: Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Swanson Celery Seed, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg. mehr...
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Verlust von 5,7 kg pro Woche
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