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Woke at 206.2, down 2.0 from yesterday. Traveled to the doctor this morning, so fasted until after I got back, about 1:30 pm. Ate lunch and went to work. Weighed in after working and was 206.0! Did 30 minutes on the treadmill at 3 mph and then another 37 at 4 mph to get my six miles in. Weighed in at a nice 202.8 after that. Ate 1440 calories today and will do about the same tomorrow to get fully back on track with my 1650 per day average. Will eat a nice 2070 on Thursday and then 600 on Friday.
5/17/16 Tanita Numbers (after fasting 19 hours and 6 miles at 3 and 4 mph):
Weight - 202.8 (est. goal at 10% BF - 183.0) - 19.8 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 30.7 (est. goal at 10% BF - 18.3) - +12.4 lbs.
Total body water % - 58.5 (balance is 62.5%) - 4.0% dehydrated
Muscle mass lbs. - 163.7 (est. goal at 10% BF - 156.7) - +7.0 lbs. (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 (water)
RDI - 2223 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded) (updated for May):
Targets: 150 fat, 50 net carb, 130 prot, 35 fib, 1500 sod, 2070 cals
Ate: 85 fat, 31 net carb, 118 prot, 38 fib, 1464 sod, 1441 cals (3266 used, 1825 deficit)
Running avg: 93 fat, 98 carb, 109 prot, 1675 cals (3177 used, 1502 deficit)
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92,0 kg
Do tej pory straciłeś: 55,4 kg.
Wciąż do stracenia: 0 kg.
Zastosowanie diety: 100%.
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1441 kcal
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Tłusz: 84,67g | Białk: 118,44g | Węglo: 68,65g.
Śniadanie: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Healthworks Cacoa Nibs, Now Real Food Golden Flax Seeds, Fage Total 2% Greek Yogurt, Julian Bakery Primal Protein Bar - Chocolate Cake, Sargento Natural Blends - Sharp Cheddar-Jack, Bob's Red Mill Chia Seed, Organic Black Cumin Seeds. Obiad: Colavita Extra Virgin Olive Oil, Lettuce Salad with Assorted Vegetables, Baked or Broiled Salmon, Celsius Sparkling Orange. Przekąski/Inne: Safeway Chopped Walnuts, Vitamin D3 5000 IU, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Now Magnesium Citrate, Nature Made Calcium, Nature Made Super B-Complex. więcej...
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Traci 6,4 kg na tydzień
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