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Woke at 210.8, down 2.8 from yesterday. Did three miles of walking at work and another three on the treadmill to hit my daily exercise marks. Weighed 209.8 before 50 minutes on the treadmill and 208.0 afterward. Ate 653 calories with excellent macro results. Will eat about 2000 calories tomorrow.
7/05/16 Tanita Numbers (after 3 miles of walking at 3 mph):
Weight - 208.0 (est. goal at 10% BF - 183.0) - 25.0 lbs. to lose
Total body fat % - 15.1 (goal is 10% BF) - +5.1%
Total body fat lbs. - 31.4 (est. goal at 10% BF - 18.3) - +13.1 lbs.
Total body water % - 61.5 (balance is 62.5%) - 1.0% dehydrated
Muscle mass lbs. - 168.0 (est. goal at 10% BF - 156.7) - +11.3 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 - 2325 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 20
Macros (in grams, rounded) (updated for July):
Targets: 180 fat, 40 net carb, 80 prot, 35 fib, 1500 sod, 2100 cals
Ate: 53 fat, 19 net carb, 16 prot, 19 fib, 194 sod, 653 cals (3032 used, 2379 deficit)
Running avg: 129 fat, 79 carb, 89 prot, 1813 cals (3120 used, 1307 deficit)
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94,3 kg
Bisher verloren: 53,1 kg.
Still to go: 1,4 kg.
Diät befolgt: Recht gut.
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653 kcal
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Fett: 52,86g | Eiw: 16,19g | Kohlh: 37,47g.
Frühstück: Nature's Way Organic Extra Virgin Coconut Oil. Mittagessen: Fresh Express Leafy Green Romaine, Olive Oil. Abendessen: Colavita Extra Virgin Olive Oil, Cauliflower. Snacks/Sonstiges: CVS Aloe Vera Juice, Glutathione Reduced, MK-7 Vitamin K2, C-1000, Kelp, Vitamin D3 1000 IU, Super Krill, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Fage Total 2% Greek Yogurt, Nature Made Calcium, Nature Made Super B-Complex. mehr...
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Verlust von 0,1 kg pro Woche
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