Dziennik Draglist, 11 mar 14

Dinner was ready when I got home tonight (thanks, Denise) so I ate before working out. Then did an hour on the treadmill. Weighed in before and after. Got interesting numbers when I compared the two. Back on track with a 1000 calorie deficit.

Here are the 3/11/14 Tanita Numbers (AFTER dinner and 815 calorie workout):

Weight - 212.8 (214.6 before workout)
Total body fat pct - 15.4 (15.2 before workout)
Total body water pct - 61.8 (62.3 before workout)
Visceral fat rating - 9
Muscle mass lbs. - 171.2 (173.0 before workout)
Physique rating - 6
Bone mass lbs. - 8.8
Daily calories: 4222 (BMR 2372) (4272 before workout)
Metabolic age - 21 (20 before workout)

If It Fits Your Macros numbers (all numbers in grams, rounded):
My targets: 70 fat, 120 carbs, 42-53 fiber, 220 protein, 1991 cals
Today ate: 67 fat, 128 carbs, 53.8 fiber, 169 protein, 1672 cals
Running avg: 76 fat, 164 carbs, 43.25 fiber, 170 protein, 1977 cals

96,5 kg Do tej pory straciłeś: 50,9 kg.    Wciąż do stracenia: 3,5 kg.    Zastosowanie diety: 100%.

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1672 kcal

Tłusz: 67,45g | Białk: 169,37g | Węglo: 128,10g.   Śniadanie: Bob's Red Mill Unprocessed Wheat Bran, Now Real Food Golden Flax Seeds, Lucerne 2% Low Fat Cottage Cheese. Lunch: activia Light & Fit Greek - Strawberry (Dannon), Navitas Naturals Organic Raw Chia Seeds, Konsyl Psyllium Fiber. Obiad: Syntrax Nectar Vanilla Bean Torte Whey Protein Isolate, Mixed Salad Greens, Bolthouse Farms Chunky Blue Cheese Yogurt Dressing, Green Giant Backyard Grilled Potatoes, Pork Chops (Top Loin, Boneless), Cooked Sauerkraut. Przekąski/Inne: Kirkland Signature Halved Pecans, Natrol Natrol Green Tea Extract, Schiff Schiff Probiotic Gummies, vitafusion vitafusion Vitafusion vitamin d3, vitafusion vitafusion 027917022703, Vitafusion Vitafusion Calcium Gummy Vitamins, Vitafusion Vitafusion Power C Gummy Vitamins, Member's Mark Member's Mark Omega 3 Fish Oil (1000 mg). więcej...

3194 kcal

Ćwiczenie: Chodzenie (Umiarkowane) - 5/kph - 44 minut, Chodzenie (Szybkie) - 6.5/kph - 1 godzina i 37 minut, Spanie - 6 godziny i 18 minut, Odpoczywanie - 15 godziny i 21 minut. więcej...