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Woke at 207.2, down 2.2 from yesterday. Fasted until 1:30 pm and before that, did six miles on the treadmill at 3 mph. Did not really break a sweat. The post workout weigh in bore that out -- 205.6. I’ll take it after a big 2300 calorie day yesterday. Should be targeting 822 calories today but going to watch Denise sing and may do dinner afterward. Will do 600 calories tomorrow and then any final adjustment on Tuesday. UPDATE: Ate at a great local Greek restaurant after Denise’s performance. Almost 2100 calories. Got some adjustment to do to on Tuesday!
5/15/16 Tanita Numbers (after 6 miles at 3 mph):
Weight - 205.6 (est. goal at 10% BF - 183.0) - 22.6 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 31.3 (est. goal at 10% BF - 18.3) - +13.0 lbs.
Total body water % - 58.0 (balance is 62.5%) - 4.5% dehydrated
Muscle mass lbs. - 165.9 (est. goal at 10% BF - 156.7) - +9.2 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 - 2246 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded) (updated for May):
Targets: 150 fat, 50 net carb, 130 prot, 35 fib, 1500 sod, 2070 cals
Ate: 90 fat, 49 net carb, 172 prot, 30 fib, 2103 sod, 2086 cals (2906 used, 820 deficit)
Running avg: 97 fat, 105 carb, 113 prot, 1761 cals (3179 used, 1418 deficit)
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93,3 kg
Bisher verloren: 54,2 kg.
Still to go: 0,3 kg.
Diät befolgt: Recht gut.
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2086 kcal
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Fett: 90,19g | Eiw: 172,25g | Kohlh: 78,41g.
Mittagessen: Strawberries, Green String Beans, Extra Virgin Olive Oil, Chicken Breast (Skin Not Eaten), G Hughes Sugar Free BBQ Sauce. Abendessen: Ouzo, Red Table Wine, Whiskey, Cooked Asparagus (from Fresh), Greek Salad, Genuine Steak House Brand Beef Ribeye Steak, Baked, Breaded or Fried Cheese Nuggets or Pieces. Snacks/Sonstiges: Bob's Red Mill Chia Seed, Healthworks Cacoa Nibs, Now Real Food Golden Flax Seeds, Fage Total 2% Greek Yogurt, Amazing Grass Green SuperFood Drink Powder, Triquetra Health Organic Spirulina, Hershey's Natural Unsweetened Cocoa, 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 1,3 kg pro Woche
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