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Woke at 213.0, up .4 from yesterday. Ate a protein bar and a 100 calorie bag of almonds at work today as I was especially drained after several 600-900 calorie days. Did a lot of walking at work and came home with 4.5 miles in the bank and a 209.4 weigh in. Did another 2.5 miles around the neighborhood to top off the day and got a nice 208.8. Meds tomorrow and Friday, so let’s see if the water weight goes back on.
6/29/16 Tanita Numbers (after 7 miles of walking during the day):
Weight - 208.8 (est. goal at 10% BF - 183.0) - 25.8 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 31.8 (est. goal at 10% BF - 18.3) - +13.5 lbs.
Total body water % - 60.8 (balance is 62.5%) - 1.7% dehydrated
Muscle mass lbs. - 168.4 (est. goal at 10% BF - 156.7) - +11.7 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 lbs. (water)
RDI - 2338 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 20
Macros (in grams, rounded) (updated for June):
Targets: 165 fat, 50 net carb, 100 prot, 35 fib, 1500 sod, 2085 cals
Ate: 27 fat, 25 net carb, 75 prot, 25 fib, 1131 sod, 699 cals (3437 used, 2738 deficit)
Running avg: 98 fat, 86 carb, 106 prot, 1715 cals (3197 used, 1482 deficit)
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94,7 kg
Bisher verloren: 52,7 kg.
Still to go: 1,7 kg.
Diät befolgt: 100%.
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699 kcal
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Fett: 26,87g | Eiw: 75,00g | Kohlh: 49,93g.
Mittagessen: Emerald Dry Roasted Almonds 100 Calorie Pack, Julian Bakery Paleo Protein Bar - Caramel. Abendessen: Tomatoes, Cucumber (with Peel), Roasted Broiled or Baked Chicken (Skin Not Eaten), Sweet Cherries. Snacks/Sonstiges: Glutathione Reduced, MK-7 Vitamin K2, Kelp, 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 1,0 kg pro Woche
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