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Woke at 209.0, the same as yesterday. Did 3 miles of walking outside at 3.75 mph and then came in and finished the last 3 miles at 3.75 mph on the treadmill. Got down to 205.0, which was surprising considering the lighter workout from yesterday (see today’s other journal entry for details). Targeting 1667 calories today. UPDATE: Ate a big steak and salad tonight and went over by 90. Worth it!
4/24/16 Tanita Numbers (after 89 minutes walking at 3.5 to 4 mph):
Weight - 205.0 (est. goal at 10% BF - 183.0) - 22.0 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 31.2 (est. goal at 10% BF - 18.3) - +12.9 lbs.
Total body water % - 59.8 (balance is 62.5%) - 2.7% dehydrated
Muscle mass lbs. - 165.2 (est. goal at 10% BF - 156.7) - +8.5 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 - 2285 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded) (updated for April):
Targets: 100 fat, 50 net carb, 150 prot, 35 fib, 1500 sod, 1700 cals
Ate: 83 fat, 62 net carb, 163 prot, 41 fib, 2828 sod, 1758 cals (2932 used, 1174 deficit)
Running avg: 75 fat, 113 carb, 142 prot, 1704 cals (3208 used, 1504 deficit)
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93,0 kg
Bisher verloren: 54,4 kg.
Still to go: 0 kg.
Diät befolgt: 100%.
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1758 kcal
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Fett: 83,02g | Eiw: 162,50g | Kohlh: 103,84g.
Mittagessen: Lean Protein and Fiber Bar – Honey Drizzle Peanut, Bob's Red Mill Chia Seed, Fage Total 2% Greek Yogurt, Now Real Food Golden Flax Seeds, Organic Black Cumin Seeds. Abendessen: Lettuce Salad with Assorted Vegetables, Beef Steak, Colavita Extra Virgin Olive Oil, Green String Beans, Turkey Breast Meat, Flatout Light Original Flatbread, Kraft Deli Deluxe Pepper Jack Cheese Spicy Slices, Kraft Deli Fresh Colby Jack Natural Cheese Slices with 2% Milk, G Hughes Sugar Free BBQ Sauce. Snacks/Sonstiges: Vitafusion Fiber Well Gummies, Vitamin D3 5000 IU, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Now Magnesium Citrate, Nature Made Calcium, Nature Made Super B-Complex. mehr...
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Verlust von 3,2 kg pro Woche
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