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Woke at 203.0, up 2.0 from yesterday. No 'movement' for the past two days and that figures in. Got some relief later today. The amazing thing about the past two days was sub-200 pound weigh-ins despite a lack of regularity. Today’s 5:2 day worked wonders. Ate 653 calories but only coconut oil at about 11 and some almonds at about 4. After work, walked 75 minutes at 3 mph to finish my six miles. Got a nice 197.2 weigh in. Nice drop in body fat, too. Had a huge salad with some chicken, almonds, and walnuts for dinner. I get 1777 calories tomorrow.
5/23/16 Tanita Numbers (5:2 fast day, six miles walking):
Weight - 197.2 (est. goal at 10% BF - 183.0) - 14.2 lbs. to lose
Total body fat % - 14.9 (goal is 10% BF) - +4.9%
Total body fat lbs. - 29.3 (est. goal at 10% BF - 18.3) - +11.0 lbs.
Total body water % - 58.3 (balance is 62.5%) - 4.2% dehydrated
Muscle mass lbs. - 159.7 (est. goal at 10% BF - 156.7) - +3.0 lbs. (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. (water)
RDI - 2175 / 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: 44 fat, 5 net carb, 51 prot, 10 fib, 707 sod, 653 cals (2959 used, 2306 deficit)
Running avg: 93 fat, 85 carb, 110 prot, 1635 cals (3102 used, 1467 deficit)
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89,4 kg
Do tej pory straciłeś: 58,0 kg.
Wciąż do stracenia: 0 kg.
Zastosowanie diety: 100%.
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653 kcal
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Tłusz: 43,71g | Białk: 50,91g | Węglo: 15,00g.
Śniadanie: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Emerald Dry Roasted Almonds 100 Calorie Pack. Obiad: Colavita Extra Virgin Olive Oil, Emerald Natural Walnuts & Almonds 100 Calorie Pack, Chicken Breast (Skin Not Eaten), Fresh Express Leafy Green Romaine. Przekąski/Inne: Glutathione Reduced, MK-7 Vitamin K2, C-1000, Kelp, Vitamin D3 5000 IU, Super Krill, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Nature Made Calcium, Nature Made Super B-Complex. więcej...
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Traci 5,7 kg na tydzień
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