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Woke at 206.0 on a Sunday. Still retaining Friday night’s indulgence despite a 1700 calorie deficit on Saturday. Fasted for 20 hours, did a full body dumbbell workout, and did 70 minutes of HIIT on the treadmill (1000 calories). Weighed in at 4pm and got to 202.0. That’s a good starting point for the month.
Will target 2010 calories a day on average this month. Adjusting downward my protein intake based on the updated IIFYM recommendations of .8 grams per pound of body mass. As I did in late January, I will eat the calorie target regardless of calorie burn (except on days where I burn significantly more calories than average). Will eat 6030 calories every three days and will adjust accordingly within the three day period if I go over or under on any day.
2/01/15 Tanita Numbers (post 20 hour fast, post weightlifting, 1000 calorie HIIT treadmill, pre-dinner):
Weight - 202.0 (est. goal at 10% BF - 180.0) - 22.0 lbs. to lose
Total body fat % - 16.0 (goal is 10% BF) - 6.0 % to lose
Total body fat lbs. - 32.4 (est. goal at 10% BF - 18.0) - 14.4 lbs. to lose
Total body water % - 60.1 (goal is 62-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 161.2 (est. goal at 10% BF - 154.0) - 7.2 lbs. extra water
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.4 (est. goal at 10% BF - 8.0) - .4 lbs. extra water
Daily calories - 3956 (RDI 2222)
Metabolic age - 24
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 70 fat, 185 carbs, 160 protein, 40 fiber, <1500 sodium, 2010 cals
Ate: 71 fat, 127 carb, 217 prot, 41 fib, 1877 sod, 2063 cals (3090 used, 1027 deficit)
Running avg: 71 fat, 127 carb, 217 prot, 2063 cals (3090 used, 1027 deficit)
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91,6 kg
Do tej pory straciłeś: 55,8 kg.
Wciąż do stracenia: 0 kg.
Zastosowanie diety: Dość Dobrze.
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2063 kcal
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Tłusz: 70,74g | Białk: 216,57g | Węglo: 127,31g.
Śniadanie: EfaGold Pure Extra Virgin Coconut Oil. Lunch: Figs, Hershey's Natural Unsweetened Cocoa, Shadybrook Farms Boneless Turkey Breast Chops, Lucerne Nonfat Greek Yogurt - Plain, Healthworks Cacoa Nibs, Organic Black Cumin Seeds, Bob's Red Mill Chia Seed, Body Fortress Super Advanced Whey Isolate Chocolate, Bob's Red Mill Flaxseed Meal. Obiad: Snapple Diet Peach Iced Tea (16 oz), Brazil Nuts, Beer, Chicken Breast (Skin Not Eaten), Harvest Sensations Organic Kale Salad. Przekąski/Inne: Vitafusion Fiber Well Gummies, Swanson Apple Cider Vinegar Capsules, Nature Made Fish Oil 1000 mg, Nature Made Magnesium Citrate, centrum silver multivitamin. więcej...
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stała waga
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