Dziennik Draglist, 24 gru 14

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Had one meal yesterday and it was a great one. Celebrated Emily’s first official drink out at Blues Alley in DC. We saw the Capitol Bones playing arrangements of Stan Kenton’s Christmas standards. Vocalist Lena Seikaly was featured. It was wonderful! We had a great dinner, drinks, and a show, and then went to a local piano bar and sang some more after that. Super night that ended up being quite a calorie deficit for the day with the work I did earlier. Did another 65 minutes of HIIT treadmill at noon on Christmas Eve and that got me back to a super nice 200.2. Time to take a break from the diet and workouts tonight and tomorrow of course! Merry Christmas to you and yours!

Here are the 12/24/14 Tanita Numbers (post-16:8 IF, post 950 calorie HIIT treadmill):

Weight - 200.2 (goal at 10% BF - 180.0) - 20.2 lbs. to lose
Total body fat % - 16.2 (goal is 10% BF) - 6.2 % to lose
Total body fat lbs. - 32.4 (goal at 10% BF - 18.0) - 14.4 lbs. to lose
Total body water % - 59.7 (goal is 60-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 159.6 (goal at 10% BF - 154.0) - 5.6 lbs. extra water
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.2 (goal at 10% BF - 8.0) - .2 lbs. extra water
Daily calories: 3913 (RDI 2198)
Metabolic age - 25

If It Fits Your Macros numbers (macro numbers in grams, rounded):
Daily targets: 70 fat, 68 carbs, 200 protein, 40 fiber, <1500 sodium, 1702 cals
Today ate: 58 fat, 297 carbs, 68 protein, 25 fiber, 2066 sodium, 2780 cals (3634 used, 854 deficit)
Running avg: 74 fat, 176 carbs, 170 protein, 2103 cals (3172 used, 1069 deficit)

90,8 kg Do tej pory straciłeś: 56,6 kg. Wciąż do stracenia: 0 kg. Zastosowanie diety: 100%.

Zobacz Kalendarz Diety, 24 grudnia 2014:

2780 kcal

Tłusz: 58,28g | Białk: 68,40g | Węglo: 297,13g. Lunch: Celsius Green Tea Raspberry Acai, Body Fortress Super Advanced Whey Isolate Chocolate, Bananas. Obiad: Date, Figs, Bolthouse Farms Italian Vinaigrette Dressing, Mixed Salad Greens, Pizza Hut Cavatini Supreme. Przekąski/Inne: Fresh & Easy Cinnamon Roll, White Table Wine, Red Table Wine, Peanut Butter Cookies, Oatmeal Cookies (with Raisins), Butter or Sugar Cookie, Nonni's Almond Chocolate Biscotti, Swanson Apple Cider Vinegar Capsules, Nature Made Fish Oil 1000 mg, Nature Made Magnesium Citrate, One A Day Men's Health Formula Multivitamin Supplement. więcej...