Woke at 212.8, down 1.4 from yesterday. Fasted until 5 pm. Before that, walked six miles outside while reading a document from work. It took two hours at 3 mph. The combination of the fast, lots of water, and the exercise helped to move out the stored water and waste. Got a 206.8 weigh in at 5:30. Ate an omelet to break the fast.
4/17/16 Tanita Numbers (after 21 hour fast, 120 minute walk at 3 mph): Weight - 206.8 (est. goal at 10% BF - 183.0) - 23.8 lbs. to lose Total body fat % - 15.1 (goal is 10% BF) - +5.1% Total body fat lbs. - 31.3 (est. goal at 10% BF - 18.3) - +13.0 lbs. Total body water % - 63.0 (balance is 62.5%) - .5% overhydrated Muscle mass lbs. - 166.7 (est. goal at 10% BF - 156.7) - +10.0 lbs. (water) Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 (water) RDI - 2363 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 21
Today's Macros (in grams, rounded) (updated for April): Targets: 100 fat, 50 net carb, 150 prot, 35 fib, 1500 sod, 1700 cals Ate: 44 fat, 19 net carb, 99 prot, 35 fib, 1359 sod, 957 cals (3080 used, 2123 deficit) Running avg: 77 fat, 120 carb, 144 prot, 1748 cals (3243 used, 1495 deficit)
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93,8 kg
Do tej pory straciłeś: 53,6 kg.
Wciąż do stracenia: 0,8 kg.
Zastosowanie diety: 100%.
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957 kcal
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Tłusz: 44,33g | Białk: 99,22g | Węglo: 53,48g.
Lunch: Lucerne Triple Cheddar Shredded Cheese Blend, Egg. Obiad: Dannon Light & Fit Greek Blends - Strawberry Cheesecake, Lettuce, Colavita Extra Virgin Olive Oil, G Hughes Sugar Free BBQ Sauce, Chicken Breast (Skin Not Eaten). Przekąski/Inne: Vitafusion Fiber Well Gummies, Now Magnesium Citrate, Vitamin D3 5000 IU, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Nature Made Calcium, Nature Made Super B-Complex. więcej...
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Traci 0,3 kg na tydzień
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Komentarze
Does my heart good to see somebody working equally hard keep up the good work
17 kwi 16 przez użytkownika: blkbear
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Glad you got outside! I finished my paperwork and then hit the workout. =)
17 kwi 16 przez użytkownika: skwhite
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You are so amazing, on a daily, cheerful basis. Way to go!
17 kwi 16 przez użytkownika: kpwcalories
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17 kwi 16 przez użytkownika: jimmiepop
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Hey Bill, Ditto all above and also see my prior comment on your last post re "burn the fat keep the muscle"..doing great, have a good week!!
17 kwi 16 przez użytkownika: Steven Lloyd
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Confirmed, Sir. Time to get your squat on.
18 kwi 16 przez użytkownika: jimmiepop
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Since you are already running IF and are serious in your approach, you might find Reverse Pyramid Training in the LeanGains style of interest. It dovetails nicely with IF, is simple (3 Main Exercises - Squat, Deadlift, Press), built on solid first principles (progressive overload) and offers an exceptional return on time investment.
18 kwi 16 przez użytkownika: jimmiepop
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LEANGAINS GUIDE - http://www.leangains.com/2010/04/leangains-guide.html
18 kwi 16 przez użytkownika: jimmiepop
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RPT - http://www.leangains.com/2008/12/reverse-pyramid-revisited.html
18 kwi 16 przez użytkownika: jimmiepop
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LEANGAINS CHEATSHEET (One Pager from Client) - https://www.reddit.com/r/leangains/comments/1jlsfx/tldr_guide_of_31minutes_ama_pdf/
18 kwi 16 przez użytkownika: jimmiepop
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FIRST PRINCIPLES - http://www.leangains.com/2011/09/fuckarounditis.html
18 kwi 16 przez użytkownika: jimmiepop
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Great Job Bill!!! I am definitley cutting back on calories now,.. I seemed to bet getting my exercise in so my food intake apparently just need trimmed.
18 kwi 16 przez użytkownika: Maine coon
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