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New month and new plan. With Dr. Jason Fung’s teachings sinking in, I’m going to continue to try to minimize the net carbs (targeting 50 per day) but I’m going to flip the fat and protein macros. I’ll be trying to eat 150 grams of fat a day and 130 grams of protein. That will take some adjustment and pre-planning. These macros will equal 2070 calories per day, up from my 1700 per day in March. But I’ll be adding in 5:2 Intermittent Fasting (Fridays and Mondays). At 600 calories for each of those days, my average calories per day over the week will be 1650. Depending on what happens, I may add additional calories in future months. I will be doing everything I can to limit insulin spikes. Woke at 207.6. Did 96 minutes of walking at 3 mph to hit 10K steps and six miles. Weighed 204.8 after. Happy May Day everyone!
5/01/16 Tanita Numbers (after 96 minutes walking at 3 mph):
Weight - 204.8 (est. goal at 10% BF - 183.0) - 21.8 lbs. to lose
Total body fat % - 15.1 (goal is 10% BF) - +5.1%
Total body fat lbs. - 30.9 (est. goal at 10% BF - 18.3) - +12.6 lbs.
Total body water % - 59.1 (balance is 62.5%) - 3.4% dehydrated
Muscle mass lbs. - 165.5 (est. goal at 10% BF - 156.7) - +8.8 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 - 2257 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 19
Today's Macros (in grams, rounded) (updated for May):
Targets: 150 fat, 50 net carb, 130 prot, 35 fib, 1500 sod, 2070 cals
Ate: 136 fat, 55 net carb, 130 prot, 50 fib, 872 sod, 2065 cals (2955 used, 890 deficit)
Running avg: 136 fat, 105 carb, 130 prot, 2065 cals (2955 used, 890 deficit)
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92,9 kg
Bisher verloren: 54,5 kg.
Still to go: 0 kg.
Diät befolgt: 100%.
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2065 kcal
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Fett: 135,74g | Eiw: 130,00g | Kohlh: 105,49g.
Mittagessen: Hershey's Natural Unsweetened Cocoa, Fage Total 2% Greek Yogurt, Bob's Red Mill Chia Seed, Now Real Food Golden Flax Seeds, Organic Black Cumin Seeds. Abendessen: Cooked Carrots, Beef Chuck (Blade Roast, Trimmed to 1/4" Fat), Fresh Express Veggie Lover's Salad, Colavita Extra Virgin Olive Oil. Snacks/Sonstiges: Safeway Orchard Nut Trio – Almonds Cashews Pistachios, Primal Protein Bar – Blueberry Cheesecake, Safeway Chopped Walnuts, Kraft Deli Deluxe Pepper Jack Cheese Spicy Slices, Smucker's Sugar Free Strawberry Jam, Trader Joe's Large Hazelnuts, 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 1,0 kg pro Woche
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