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Woke at 222.2, down 2.2 from yesterday morning. Ate 1000 calories at work and walked a lot. Came home at 222.0. Did a hard 65 minutes on the treadmill, burned a ton of calories, lost five pounds of water, and ended up with a huge deficit. Weighed 216.4 afterward. Did 17K steps and 10 miles today. Will continue hydrating and eating light this week.
11/04/15 Tanita Numbers (after 65 minute HIIT treadmill)
Weight - 216.4 (est. goal at 10% BF - 183.0) - 33.4 lbs. to lose
Total body fat % - 15.5 (goal is 10% BF) - +5.5%
Total body fat lbs. - 33.5 (est. goal at 10% BF - 18.3) - +15.2 lbs.
Total body water % - 62.6 (balance is 62.5%) - .1% overhydrated
Muscle mass lbs. - 173.9 (est. goal at 10% BF - 156.7) - +17.2 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 (water)
RDI 2438 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 21
Today's Macros (in grams, rounded):
Targets: 75 fat, 125 carbs, 195 protein, 40 fiber, 1500 sodium, 1955 calories
Ate: 99 fat, 84 carb, 160 prot, 37 fib, 1963 sod, 1785 cals (4091 used, 2306 deficit)
Running avg: 110 fat, 169 carb, 156 prot, 2271 cals (3281 used, 1010 deficit)
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98,2 kg
Bisher verloren: 49,3 kg.
Still to go: 5,2 kg.
Diät befolgt: Schlecht.
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1785 kcal
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Fett: 99,48g | Eiw: 160,25g | Kohlh: 83,75g.
Frühstück: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Mittagessen: Snapple Diet Lemonade & Iced Tea Half 'n Half (16 oz), Whole Foods Market Balsamic Vinaigrette, Potbelly Farmhouse Salad, Quest Vanilla Almond Crunch, Emerald Cocoa Roast Almonds 100 Calorie Pack. Abendessen: Smucker's Sugar Free Apricot Preserves, Bob's Red Mill Chia Seed, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Bluebonnet Whey Protein Isolate - French Vanilla, Organic Black Cumin Seeds, Brazil Nuts. Snacks/Sonstiges: Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg. mehr...
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Zunahme von 4,6 kg pro Woche
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