Draglist's Notizen, 02 Aug 17

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Woke at 213.2, down 2.0 from yesterday. Did a good chicken and apple salad at lunch and then had a happy hour with whiskey. Got a 210.6 weigh in when I got home. Ate a good dinner and some Halo Top so the carbs went over 40 net.

8/02/17 Tanita Numbers (before dinner; after 3.0 miles):
Weight - 210.6 (est. goal at 10% BF - 183.0) - 27.6 lbs. to lose
Total body fat % - 15.5 (goal is 10.0) - +5.5%
Total body fat lbs. - 32.6 (est. goal at 10% BF - 18.3) - +14.3 lbs.
Total body water % - 58.8 (balance is 62.5%) - 3.7% dehydrated
Muscle mass lbs. - 169.4 (est. goal at 10% BF - 156.7) - +12.7 lbs. (water)
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 lbs. (water)
RDI - 2324 / Visceral fat rating - 11 (goal is 8) / Metabolic age - 20

Macros (in grams, rounded) (updated for August 2017):
Targets: 150 fat, 40 carbs, 35 fiber, 20 net carbs, 120 prot, 1910 cals
Ate: 95 fat, 65 carbs, 23 fib, 43 net carbs, 170 prot, 2036 cals (2813 used, 777 deficit)
Monthly avg: 75 fat, 42 carbs, 11 fib, 25 net carbs, 159 prot, 1626 cals (3380 used, 1754 deficit)

95,5 kg Bisher verloren: 51,9 kg. Still to go: 2,5 kg. Diät befolgt: Recht gut.

Diätkalender ansehen, 02 August 2017:

2036 kcal

Fett: 95,13g | Eiw: 170,41g | Kohlh: 65,45g. Frühstück: Premier Nutrition High Protein Shake - Vanilla, Nordic Nut and Seed Bread. Mittagessen: Coffee, Water, Coca-Cola Diet Coke, Granny Smith Apples, Chicken Breast, Goats Cheese (Soft), Spinach. Abendessen: Halo Top Creamery Sea Salt Caramel Ice Cream, Halo Top Creamery Black Cherry Ice Cream, Halo Top Creamery Chocolate Mocha Chip Ice Cream, Halo Top Creamery Chocolate Almond Crunch Ice Cream, Cabot Habanero Pepper Cheese, Gallo Salame Italian Dry Salame, Whiskey, Bongards Pepperjack Cheese, Pork Chops (Top Loin, Boneless). Snacks/Sonstiges: Premier Nutrition High Protein Shake - Chocolate, Smoky Mountain Naturals DIM with Bioperine, Nutraherbals Ashwaganda with Black Pepper Extract, Asquared Rhodiola Rosea, Hunza Gold Apricot Kernels, MK-7 Vitamin K2, Kelp, Vitamin D3 5000 IU, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Nature Made Fish Oil 1200Mg. mehr...