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Woke at 216.4, down 2.0 from yesterday. Completed 16:8 IF and then did seven miles of walking outside on a gorgeous 71-degree day. Came back at 211.8. Targeting about 1300-1400 calories today to get totally back on target after Friday night’s party. UPDATE: Ate an extra big piece of salmon tonight so I hit 1500 calories. That means I'm back on track with an 1800 calorie day tomorrow.
12/13/15 Tanita Numbers (after 16:8 IF, seven miles at 4 mph):
Weight - 211.8 (est. goal at 10% BF - 183.0) - 28.8 lbs. to lose
Total body fat % - 15.4 (goal is 10% BF) - +5.4%
Total body fat lbs. - 32.5 (est. goal at 10% BF - 18.3) - +14.2 lbs.
Total body water % - 59.4 (balance is 62.5%) - 3.1% dehydrated
Muscle mass lbs. - 170.7 (est. goal at 10% BF - 156.7) - +14.0 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 2338 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded) (new adjusted macros for December):
Targets: 50 fat, 150 carb, 240 prot, 50 fib, 1500 sod, 2010 cals (2050 based on burn)
Ate: 67 fat, 88 carb, 153 prot, 39 fib, 2300 sod, 1509 cals (3301 used, 1792 deficit)
Running avg: 88 fat, 151 carb, 198 prot, 2192 cals (3539 used, 1347 deficit)
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96,1 kg
Bisher verloren: 51,3 kg.
Still to go: 3,1 kg.
Diät befolgt: 100%.
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1509 kcal
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Fett: 67,44g | Eiw: 153,18g | Kohlh: 87,71g.
Frühstück: EfaGold EfaGold Pure Extra Virgin Coconut Oil, Bluebonnet Whey Protein Isolate - French Vanilla. Mittagessen: Bluebonnet Whey Protein Isolate - French Vanilla, Parmesan Cheese (Grated), Safeway Steams in the Bag - Broccoli, Carrots & Cauliflower, Brazil Nuts, Celsius Green Tea Raspberry Acai. Abendessen: Lettuce, Bolthouse Farms Cilantro Avocado Dressing, Carrots, Baked or Broiled Salmon. Snacks/Sonstiges: Vitamin D3 5000 IU, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg, Nature Made Super B-Complex, Quest Chocolate Brownie Protein Bar. mehr...
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Verlust von 5,7 kg pro Woche
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