Dziennik Draglist, 24 paź 14

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Eating 717 calories at work had me down to 209.6 before dinner. I jumped on the treadmill to do 30 minutes of HITT. I didn't really break a sweat until the 28 minute mark, so I stayed on the thing for another half hour. After a 65 minute HIIT workout, I dropped two more pounds to hit 207.6. Will do weights and another HITT session at the end of my 16:8 fast tomorrow. Ate a few hundred extra calories tonight in a 'healthy ice cream' concoction. The frozen berries and banana added about 55 extra grams of carbs, but were fun to eat! Have a good weekend, everyone.

Here are the 10/24/14 Tanita numbers (pre-dinner, post-65 minute HIIT treadmill):

Weight - 207.6
Goal Weight (10% BF) - 196.9 (at least 4.9 pounds of extra water)
Total body fat % - 14.6
Total body fat lbs. - 30.4
Total body water % - 63.1
Visceral fat rating - 9
Muscle mass lbs. - 168.6
Physique rating - 6
Bone mass lbs. - 8.6
Daily calories: 4144 (RDI 2396)
Metabolic age - 20

If It Fits Your Macros numbers (macro numbers in grams, rounded):
Daily targets: 65 fat, 65 carbs, 190 protein, 38-48 fiber, <2300 sodium, 1605 cals (1605 on weekdays; 1900 per day after adding in the weekends)
Today ate: 70 fat, 113 carbs, 115 protein, 42 fiber, 511 sodium, 1472 cals (2936 used, 1464 deficit)
Running avg: 76 fat, 163 carbs, 126 protein, 1922 cals (2695 used, 773 deficit)

94,2 kg Do tej pory straciłeś: 53,3 kg. Wciąż do stracenia: 1,2 kg. Zastosowanie diety: 100%.

Zobacz Kalendarz Diety, 24 października 2014:

1472 kcal

Tłusz: 70,04g | Białk: 114,50g | Węglo: 113,38g. Śniadanie: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Now Real Food Golden Flax Seeds, Bob's Red Mill Chia Seed, Quaker 100% Whole Grain Oatmeal, Dasani Dasani sparking water- Berry, Blue Diamond Whole Natural Almonds 100 Calorie Packs, lucerne LUCERNE COTTAGE no salt. Obiad: Safeway Unsweetened Mixed Berries, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Bananas, Blue Diamond Whole Natural Almonds, Body Fortress Super Advanced Whey Isolate - Vanilla Creme, Healthworks Cacoa Nibs, Now Real Food Golden Flax Seeds, Bob's Red Mill Chia Seed, Celsius Green Tea Raspberry Acai. Przekąski/Inne: Nature Made Fish Oil 1000 mg, Now Magnesium Citrate, One A Day Men's Health Formula Multivitamin Supplement. więcej...