Dziennik Draglist, 22 maj 14

Lost some weight today despite eating five cookies after missing lunch. Got down to my lowest fat percentage so far. Had a nice protein based dinner. Going to ensure I eat a salad with olive oil every night and to limit the cottage cheese for a week to try to fix the constipation issues. Weight lifting tonight. Did not get to my full 885 calorie targeted deficit today, but since I had a 1231 calorie deficit yesterday, I'll take the 968 deficit average!

Here are the 5/22/14 Tanita Numbers (pre dinner, pre weight lifting workout):

Weight - 204.2
Goal Weight (10% BF) - 195.6
Total body fat % - 13.8
Total body fat lbs. - 28.2
Total body water % - 64.3
Visceral fat rating - 8
Muscle mass lbs. - 167.4
Physique rating - 6
Bone mass lbs. - 8.6
Daily calories: 4108 (RDI 2308)
Metabolic age - 18

If It Fits Your Macros numbers (macro numbers in grams, rounded):
Today targets: 70 fat, 103 carbs, 41-51 fiber, 200 protein, 1840 cals
Today ate: 97 fat, 151 carbs, 28 fiber, 145 protein, 2021 cals (2727 used, 706 deficit)
Running avg: 66 fat, 145 carbs, 167 protein, 1823 cals (2848 used, 1025 deficit)

92,6 kg Do tej pory straciłeś: 54,8 kg.    Wciąż do stracenia: 0 kg.    Zastosowanie diety: 100%.

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1926 kcal

Tłusz: 83,40g | Białk: 146,27g | Węglo: 155,14g.   Śniadanie: Starbucks Caffe Americano (Venti), Now Real Food Golden Flax Seeds, Navitas Naturals Organic Raw Chia Seeds, Lucerne 2% Low Fat Cottage Cheese, Organic India Whole Husk Psyllium. Lunch: Sugar Bowl Bakery Petite Brownie Bites, Costco Mini Lemon Bites, Coffee Cake, Sugar Bowl Bakery 697941850101. Obiad: Colavita Extra Virgin Olive Oil, Fresh Express Lettuce Trio, Safeway Salad Toppers seeds n soy, Green String Beans, Shadybrook Farms Boneless Turkey Breast Chops. Przekąski/Inne: One A Day Men's Health Formula Multivitamin Supplement, Member's Mark Omega 3 Fish Oil (1000 mg). więcej...

2717 kcal

Ćwiczenie: Ćwiczenia Siłowe (Umiarkowane) - 20 minut, Chodzenie (Umiarkowane) - 5/kph - 1 godzina i 13 minut, Spanie - 5 godziny i 23 minut, Odpoczywanie - 17 godziny i 4 minut. więcej...