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Woke at 206.2, down 1.0 from yesterday. Did my morning regimen of water and apple cider vinegar, Essiac tea, and then coffee. Did six miles on the treadmill and fasted until 3 pm. Got a 200.6 weigh in. Targeting 1927 calories today. Going on vacation next week and going to try to eat all the perishables today and tomorrow! UPDATE: Went over by 200 cals. Will adjust this week.
6/12/16 Tanita Numbers (after 16:8 IF, six miles of walking at 3 mph):
Weight - 200.6 (est. goal at 10% BF - 183.0) - 17.6 lbs. to lose
Total body fat % - 15.1 (goal is 10% BF) - +5.1%
Total body fat lbs. - 30.3 (est. goal at 10% BF - 18.3) - +12.0 lbs.
Total body water % - 58.9 (balance is 62.5%) - 3.6% dehydrated
Muscle mass lbs. - 161.9 (est. goal at 10% BF - 156.7) - +5.2 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 lbs. (water)
RDI - 2223 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20
Macros (in grams, rounded) (updated for June):
Targets: 165 fat, 50 net carb, 100 prot, 35 fib, 1500 sod, 2085 cals
Ate: 138 fat, 63 net carb, 137 prot, 25 fib, 1950 sod, 2111 cals (2886 used, 775 deficit)
Running avg: 111 fat, 78 carb, 97 prot, 1729 cals (3337 used, 1608 deficit)
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91,0 kg
Do tej pory straciłeś: 56,4 kg.
Wciąż do stracenia: 0 kg.
Zastosowanie diety: 100%.
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2111 kcal
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Tłusz: 137,66g | Białk: 137,03g | Węglo: 87,90g.
Lunch: Sweet Cherries, Chicken Breast (Skin Not Eaten), Bertolli Extra Virgin Olive Oil, Lettuce Salad with Assorted Vegetables. Obiad: Colavita Extra Virgin Olive Oil, Lettuce Salad with Assorted Vegetables. Przekąski/Inne: Planters Deluxe Mixed Nuts, 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 0,6 kg na tydzień
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