Draglist's Notizen, 07 Jan 17

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Woke at 216.2, down 2.0 after a nice sleep in. Walked 5.5 miles and fasted until 7 pm. Got a 214.0 weigh in before that. Did not drink as much water and coffee as I usually do and that shows in the body water and bone mass numbers. Still no ketosis. At least I broke the 215.0 plateau I've been at for three straight days!

1/07/17 Tanita Numbers (before dinner, after 5.5 mile walk):
Weight - 214.0 (est. goal at 10% BF - 183.0) - 31.0 lbs. to lose
Total body fat % - 15.8 (goal is 10.0) - +5.8%
Total body fat lbs. - 33.8 (est. goal at 10% BF - 18.3) - +15.5 lbs.
Total body water % - 55.7 (balance is 62.5%) - 6.8% dehydrated
Muscle mass lbs. - 171.8 (est. goal at 10% BF - 156.7) - +15.1 lbs. (water)
Bone mass lbs. - 8.4 (est. goal at 10% BF - 8.0) - +.4 lbs. (water)
RDI - 2288 / Visceral fat rating - 11 (goal is 8) / Metabolic age - 21

Macros (in grams, rounded) (updated for January):
Targets: 120 fat, <60 carb, >23 fiber, <30 net carb, 110 prot, 1640 cals
Ate: 94 fat, 76 carb, 35 fib, 41 net carb, 115 prot, 1657 cals (3378 used, 1721 deficit)
Running avg: 92 fat, 88 carb, 109 prot, 1643 cals (3289 used, 1646 deficit)

97,1 kg Bisher verloren: 50,3 kg. Still to go: 4,1 kg. Diät befolgt: 100%.

Diätkalender ansehen, 07 Januar 2017:

1657 kcal

Fett: 93,95g | Eiw: 114,92g | Kohlh: 76,44g. Abendessen: Bourbon, Nature's Way Liquid Coconut Premium Oil, Lucerne Monterey Jack Cheese, Egg, Healthworks Maca Powder, Baby Spinach, Triquetra Health Organic Spirulina, Organic Black Cumin Seeds, Healthworks Cacoa Nibs, Golden Flax Seeds, Bob's Red Mill Chia Seed, Bluebonnet Whey Protein Isolate - French Vanilla, Market Pantry Frozen Strawberries, Silk Unsweetened Coconut Milk, Quest Cookies & Cream Protein Bar. Snacks/Sonstiges: Herbal Secrets Dandelion Root, Bronson Laboratories Vitamin C, Jarrow Glutathione Reduced, MK-7 Vitamin K2, Kelp, Vitamin D3 1000 IU, Turmeric Capsules, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg, Centrum Silver - Men 50+, Fage Total 2% Greek Yogurt, Nature Made Calcium, Nature Made Super B-Complex. mehr...