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Woke at 207.8, down 4.8 from yesterday. Had four miles in the bank after work so did 30 minutes of treadmill at 4 mph to hit my six-mile target. Weighed 206.6 afterward. Got close to my new macros.
6/01/16 Tanita Numbers (before dinner, after 6 miles of walking):
Weight - 206.6 (est. goal at 10% BF - 183.0) - 23.6 lbs. to lose
Total body fat % - 15.0 (goal is 10% BF) - +5.0%
Total body fat lbs. - 30.9 (est. goal at 10% BF - 18.3) - +12.6 lbs.
Total body water % - 63.7 (balance is 62.5%) - 1.2% overhydrated
Muscle mass lbs. - 166.9 (est. goal at 10% BF - 156.7) - +10.2 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 lbs. (water)
RDI - 2344 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 21
Macros (in grams, rounded) (updated for June):
Targets: 165 fat, 50 net carb, 100 prot, 35 fib, 1500 sod, 2085 cals
Ate: 159 fat, 51 net carb, 114 prot, 19 fib, 2599 sod, 2083 cals (3307 used, 1224 deficit)
Running avg: 159 fat, 51 carb, 114 prot, 2083 cals (3307 used, 1224 deficit)
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93,7 kg
Bisher verloren: 53,7 kg.
Still to go: 0,7 kg.
Diät befolgt: 100%.
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2083 kcal
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Fett: 158,58g | Eiw: 113,80g | Kohlh: 69,90g.
Frühstück: Kraft Chunky Blue Cheese Dressing, Carrots, Cucumber (with Peel), Kroger Chicken Salad, Mixed Salad Greens, Tomatoes, Egg, Spectrum Organic Virgin Coconut Oil. Mittagessen: Egg, Monster Beverage Zero Ultra, Atkins Meal Chocolate Peanut Butter Bar, Emerald Cashew Halves & Pieces 100 Calorie Pack, Emerald Natural Walnuts & Almonds 100 Calorie Pack. Abendessen: Lettuce Salad with Assorted Vegetables, Pork Chops (Top Loin, Boneless), Colavita Extra Virgin Olive Oil, Celsius Green Tea Raspberry Acai. Snacks/Sonstiges: Brazil Nuts, Glutathione Reduced, MK-7 Vitamin K2, C-1000, Kelp, Vitamin D3 5000 IU, Super Krill, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Nature Made Calcium, Nature Made Super B-Complex. mehr...
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Verlust von 9,5 kg pro Woche
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