|
Woke at 213.2, down 2.4 from yesterday after a 1400 calorie catch up day. UPDATE: Med drip and fasted until 3 pm. Good water and waste movement after few days. Got a nice 209.8 to get the blue line again. Just in time to start retaining water with the meds! :) But I think I have locked in my optimal calorie goal. Went over on calories with an extra slice of sharp cheddar.
10/20/16 Tanita Numbers (after 19 hours fasting, no workout):
Weight - 209.8 (est. goal at 10% BF - 183.0) - 26.8 lbs. to lose
Total body fat % - 15.3 (goal is 10% BF) - +5.3%
Total body fat lbs. - 32.0 (est. goal at 10% BF - 18.3) - +13.7 lbs.
Total body water % - 60.3 (balance is 62.5%) - 2.2% dehydrated
Muscle mass lbs. - 169.2 (est. goal at 10% BF - 156.7) - +12.5 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 - 2318 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 21
Macros (in grams, rounded) (updated for October):
Targets: 175 fat, 25 net carb, 80 prot, 30 fib, 1500 sod, 2070 cals
Ate: 163 fat, 46 net carb, 135 prot, 15 fib, 4464 sod, 2132 cals (2700 used, 568 deficit)
Running avg: 118 fat, 54 carb, 99 prot, 1706 cals (2838 used, 1132 deficit)
|
95,2 kg
Bisher verloren: 52,3 kg.
Still to go: 2,2 kg.
Diät befolgt: 100%.
|
|
2132 kcal
|
Fett: 162,74g | Eiw: 135,25g | Kohlh: 61,69g.
Mittagessen: Mushrooms, Mound City Pure Almond Butter, Bridgford Turkey Pepperoni, Yellow Summer Squash, Cauliflower Pizza Base, Emerald Natural Walnuts & Almonds 100 Calorie Pack, Market Pantry Pepper Jack Ultra Thin Cheese Slices. Abendessen: Lucerne Extra Sharp Cheddar Cheese, Market Pantry Pepper Jack Ultra Thin Cheese Slices, Colavita Extra Virgin Olive Oil, Fresh Express Sweet & Crunchy, Mushrooms, Bridgford Turkey Pepperoni, Cauliflower Pizza Base. Snacks/Sonstiges: Fage Total 2% Greek Yogurt, Bronson Laboratories Vitamin C, Pure Krill Oil with Astaxanthin, Jarrow Glutathione Reduced, MK-7 Vitamin K2, Kelp, Vitamin D3 1000 IU, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Nature Made Calcium, Nature Made Super B-Complex, Daisy Sour Cream. mehr...
|
Verlust von 8,3 kg pro Woche
|