Draglist's Notizen, 20 Dez 15

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Woke at 213.2, same as yesterday’s waking weight. Got a good sleep in and did 80 minutes of HIIT on the treadmill. Again, did not concern myself with exceeding my max heart rate. I topped out at 183 once but typically maxed out at 179-181. Got a nice 210.0 weigh in afterward. Will get at least 2300 calories today based on the projected calorie burn. Saw the new Star Wars tonight, but I never eat theater treats anymore. Had a late dinner of Beef Bourguignonne when I got home.

12/20/15 Tanita Numbers (post 16:8 IF, 80 minutes HIIT treadmill):
Weight - 210.0 (est. goal at 10% BF - 183.0) - 27.0 lbs. to lose
Total body fat % - 15.4 (goal is 10% BF) - +5.4%
Total body fat lbs. - 32.3 (est. goal at 10% BF - 18.3) - +14.0 lbs.
Total body water % - 57.5 (balance is 62.5%) - 5.0% dehydrated
Muscle mass lbs. - 169.3 (est. goal at 10% BF - 156.7) - +12.6 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.4 (est. goal at 10% BF - 8.0) - +.4 (water)
RDI 2272 / 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 (2357 based on burn)
Ate: 69 fat, 171 carb, 245 prot, 50 fib, 1987 sod, 2256 cals (3914 used, 1658 deficit)
Running avg: 83 fat, 147 carb, 195 prot, 2146 cals (3493 used, 1347 deficit)

95,3 kg Bisher verloren: 52,2 kg. Still to go: 2,3 kg. Diät befolgt: 100%.

Diätkalender ansehen, 20 Dezember 2015:

2256 kcal

Fett: 69,46g | Eiw: 245,01g | Kohlh: 170,82g. Frühstück: Celsius Sparkling Orange, Flatout Protein UP Core12, Stonewall Kitchen Sour Cherry Jam, Jif Natural Crunchy Peanut Butter. Mittagessen: Body Fortress Super Advanced Whey Protein - Chocolate (38g), Oranges, Triquetra Health Organic Spirulina, Now Real Food Golden Flax Seeds, Amazing Grass Green SuperFood Drink Powder, Bob's Red Mill Chia Seed, Organic Black Cumin Seeds, Fage Total 2% Greek Yogurt. Abendessen: Carrots, Trader Joe's Lean Beef Stew Meat, Trader Joe's Lean Beef Stew Meat, Carrots, Flatout Protein UP Core12, Butter, Chicken Breast (Skin Not Eaten). Snacks/Sonstiges: Chocolate Fudge, Body Fortress 100% Premium Vanilla Whey Protein, 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. mehr...