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Slept in and was surprised with a waking weigh in of 197.6. Finished IF and got on the treadmill at 1pm. Got in a good workout, but only lost 1.2 pounds of water to hit 196.4. I would have bet on a new low (I hit 196.2 once in June 2014), but 196.4 works for me. Did not lift weights. Will do that tomorrow. Targeting 1987 calories today to finish out the month at a 2010 per day average. Will redo the macros for March beginning tomorrow.
2/28/15 Tanita Numbers (post 16:8 IF and post 1000 calorie HIIT treadmill):
Weight - 196.4 (est. goal at 10% BF - 185.0) - 11.4 lbs. to lose
Total body fat % - 14.9 (goal is 10% BF) - 4.9 % to lose
Total body fat lbs. - 29.0 (est. goal at 10% BF - 18.5) - 10.5 lbs. to lose
Total body water % - 61.7 (goal is 62-65)
Visceral fat rating - 8 (goal is 7)
Muscle mass lbs. - 159.2 (est. goal at 10% BF - 158.5) - .7 lbs. extra water
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.2 (est. goal at 10% BF - 8.0) - .2 lbs. extra water
Daily calories - 3890 (RDI 2185)
Metabolic age - 22
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 70 fat, 179 carbs, 160 protein, 40 fiber, <1500 sodium, 1987 cals
Ate: 92 fat, 140 carb, 167 prot, 41 fib, 1646 sod, 1986 cals (2981 used, 995 deficit)
Running avg: 77 fat, 150 carb, 178 prot, 2010 cals (3318 used, 1308 deficit)
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89,1 kg
Do tej pory straciłeś: 58,3 kg.
Wciąż do stracenia: 0 kg.
Zastosowanie diety: 100%.
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1986 kcal
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Tłusz: 92,35g | Białk: 167,10g | Węglo: 139,52g.
Śniadanie: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Murray Old Fashioned Ginger Snaps Cookies, Cucumber (with Peel), Grapes, Lucerne Low Moisture Part-Skim Mozzarella String Cheese, La Tortilla Factory Smart & Delicious Light Flour Tortillas, Jif Natural Crunchy Peanut Butter. Obiad: Lemon, Red Cabbage, Roast Beef. Przekąski/Inne: Coffee-Mate Sugar Free Italian Sweet Creme Coffee Creamer, dannon Light & Fit Greek Yogurt, Vitafusion Fiber Well Gummies, Body Fortress Super Advanced Whey Isolate Chocolate, Healthworks Cacoa Nibs, Organic Black Cumin Seeds, Safeway Organic Whole Strawberries Frozen, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Baby Spinach, Nature Made Fish Oil 1000 mg, Nature Made Magnesium Citrate, centrum silver multivitamin. więcej...
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Traci 4,4 kg na tydzień
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