Dziennik Draglist, 06 maj 14

Did well today. Down to 207.0 after having a salad at lunch and a protein bar for a snack. Did a lot of walking at work today and will do weight lifting tonight, so looks like I get 1709 calories for the day. I ate right up to the mark! Body fat down a pound, so happy about that.

Here are the 5/06/14 Tanita Numbers (pre-dinner, pre-workout):

Weight - 207.0
Goal Weight (10% BF) - 193.8
Total body fat % - 15.8
Total body fat lbs. - 32.6
Total body water % - 60.8
Visceral fat rating - 9
Muscle mass lbs. - 165.8
Physique rating - 6
Bone mass lbs. - 8.6
Daily calories: 4079 (RDI 2292)
Metabolic age - 23

If It Fits Your Macros numbers (macro numbers in grams, rounded):
Today targets: 80 fat, 70 carbs, 42-53 fiber, 177 protein, 1709 cals
Today ate: 74 fat, 122 carbs, 27 fiber, 148 protein, 1709 cals (2734 used, 1025 deficit)
Running avg: 72 fat, 138 carbs, 158 protein, 1803 cals (2854 used, 1051 deficit)

93,9 kg Do tej pory straciłeś: 53,5 kg.    Wciąż do stracenia: 0,9 kg.    Zastosowanie diety: 100%.

---

1709 kcal

Tłusz: 74,14g | Białk: 148,03g | Węglo: 122,25g.   Śniadanie: Snapple Diet Raspberry Iced Tea, Blue Cheese Crumbles, Bacon, Vinaigrette Dressing, Avocados, Turkey Breast Meat, Mixed Salad Greens, Tomatoes, Egg. Lunch: Pure Protein Chocolate Deluxe High Protein Bar (Small). Obiad: Grapes, Baked or Broiled Salmon. Przekąski/Inne: Syntrax Nectar Vanilla Bean Torte Whey Protein Isolate, Safeway Kitchens Berry Mix, Kale, Organic India Whole Husk Psyllium, Nature Valley Protein Chewy Bars - Salted Caramel Nut, Natrol Green Tea Extract, One A Day Men's Health Formula Multivitamin Supplement, Member's Mark Omega 3 Fish Oil (1000 mg). więcej...

2728 kcal

Ćwiczenie: Ćwiczenia Siłowe (Umiarkowane) - 20 minut, Chodzenie (Umiarkowane) - 5/kph - 1 godzina i 7 minut, Spanie - 5 godziny i 36 minut, Odpoczywanie - 16 godziny i 57 minut. więcej...