Draglist's Notizen, 03 Okt 15

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Woke at 215.4 after a good eating day and my midnight treadmill romp. Did a 5.25 mile HIIT walk outside in the misty rain. Averaged 4.8 mph and 124 bpm with a max of 146 bpm. Weighed 211.6 upon my return. UPDATE: Ate more than 2700 calories to maintain my 750 calorie per day deficit after burning 3500 calories.

10/03/15 Tanita Numbers (post dinner and workout):
Weight - 211.6 (est. goal at 10% BF - 183.0) - 28.6 lbs. to lose
Total body fat % - 15.5 (goal is 10% BF) - +5.5%
Total body fat lbs. - 32.7 (est. goal at 10% BF - 18.3) - +14.4 lbs.
Total body water % - 58.1 (balance is 62.5%) - 4.4% dehydrated
Muscle mass lbs. - 170.3 (est. goal at 10% BF - 156.7) - +13.6 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 (water)
RDI 2304 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 20

Today's Macros (in grams, rounded):
Targets: 130 fat, 100 carbs, 200 protein, 39-49 fiber, <1500 sodium, 2370 cals
Ate: 139 fat, 196 carb, 175 prot, 59 fib, 3131 sod, 2706 cals (3505 used, 799 deficit)
Running avg: 116 fat, 192 carb, 161 prot, 2490 cals (3247 used, 757 deficit)

96,0 kg Bisher verloren: 51,4 kg. Still to go: 3,0 kg. Diät befolgt: 100%.

Diätkalender ansehen, 03 Oktober 2015:

2706 kcal

Fett: 138,69g | Eiw: 174,98g | Kohlh: 195,55g. Frühstück: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Mittagessen: Oscar Mayer Deli Fresh Oven Roasted Turkey Breast, Panera Bread Fat Free Reduced-Sugar Poppyseed Dressing, Tomatoes, Spinach, Great Value Fancy Parmesan Blend Cheese Shredded, Dry Roasted Almonds (with Salt Added) , Kroger Walnut Halves & Pieces, Lagunitas Lagunitas IPA, Lucerne Sliced Pepper Jack Cheese, Margherita Pepperoni Sliced, Egg, Apples, Celsius Sparkling Orange. Abendessen: Amazing Grass Green SuperFood Drink Powder, dannon Light & Fit Greek Yogurt. Snacks/Sonstiges: Sargento Natural Sliced Colby-Jack Cheese, Atkins Caramel Double Chocolate, Organic Black Cumin Seeds, Golden Flax Seeds, Bob's Red Mill Chia Seed, Safeway Organic Whole Strawberries Frozen, Body Fortress Super Advance Whey Protein - Chocolate Peanut Butter (42g), Spinach, So Delicious Coconut Milk Unsweetened, Healthworks Cacoa Nibs, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Swanson Celery Seed, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg, Atkins Endulge Chocolate Caramel Mousse Bar, Healthworks Cacoa Nibs. mehr...