Dziennik Draglist, 21 cze 14

Happy Saturday! Official weigh in day. Woke up at 205.0. Went to the dentist and [also] got a haircut. Returned at 1pm and was 204.2. Hopped on the treadmill for an hour. Ramped up my workout from walking to add jogging. Topped out at 6.5 mph and then alternated between that and 4 mph at various inclines. Good workout! Hopped off, showered, and grabbed a nice 201.8 weigh in for the week. Will target alternate days of 1200 to 1600 calories until I hit the 190s. Hope to do that by June 26, my two-year anniversary on FatSecret.

Here are the 6/21/14 Tanita Numbers (post 16:8 fast and one hour treadmill):

Weight - 201.8
Goal Weight (10% BF) - 192.2
Total body fat % - 14.3
Total body fat lbs. - 28.8
Total body water % - 63.2
Visceral fat rating - 8
Muscle mass lbs. - 164.6
Physique rating - 6
Bone mass lbs. - 8.4
Daily calories: 4033 (RDI 2266)
Metabolic age - 19

91,5 kg Do tej pory straciłeś: 55,9 kg.    Wciąż do stracenia: 0 kg.    Zastosowanie diety: 100%.

---

1471 kcal

Tłusz: 44,49g | Białk: 154,66g | Węglo: 141,70g.   Śniadanie: bob's red mill Dried Chia Seeds, Kale, Dannon Oikos Greek Nonfat Yogurt - Plain, Syntrax Nectar Lemon Tea Whey Protein Isolate, Coffee-Mate Sugar Free Hazelnut Liquid Coffee Creamer, Hershey's Natural Unsweetened Cocoa, Blueberries, Bananas, Now Real Food Golden Flax Seeds. Lunch: Oscar Mayer Deli Fresh Honey Ham, Oscar Mayer Deli Fresh Mesquite Smoked Shaved Turkey Breast, La Tortilla Factory Light Flour Tortilla. Obiad: Onions, Cucumber (with Peel), Tomatoes, Lettuce, Baked or Broiled Salmon. Przekąski/Inne: NOW Now Magnesium Citrate, One A Day One A Day One A Day Men's Health Formula Multivitamin Supplement, Member's Mark Member's Mark Member's Mark Omega 3 Fish Oil (1000 mg). więcej...

2774 kcal

Ćwiczenie: Chodzenie (Ćwiczenia) - 5.5/kph - 2 godziny, Odpoczywanie - 14 godziny i 37 minut, Spanie - 7 godziny i 23 minut. więcej...