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Woke at 210.2, which was already lower than I've been since June. Had a good day at home and ate well. Then I had a few mixed nuts for a snack that turned into an entire cup of them. That finished me for the day so I skipped dinner. Took a nap in the late afternoon and woke to get a 209.0 weigh in just before midnight.
8/03/17 Tanita Numbers (after dinner; after 1.3 miles):
Weight - 209.0 (est. goal at 10% BF - 183.0) - 26.0 lbs. to lose
Total body fat % - 15.6 (goal is 10.0) - +5.6%
Total body fat lbs. - 32.6 (est. goal at 10% BF - 18.3) - +14.3 lbs.
Total body water % - 55.0 (balance is 62.5%) - 7.5% dehydrated
Muscle mass lbs. - 168.0 (est. goal at 10% BF - 156.7) - +11.3 lbs. (water)
Bone mass lbs. - 8.4 (est. goal at 10% BF - 8.0) - +.4 lbs. (water)
RDI - 2246 / Visceral fat rating - 11 (goal is 8) / Metabolic age - 22
Macros (in grams, rounded) (updated for August 2017):
Targets: 150 fat, 40 carbs, 35 fiber, 20 net carbs, 120 prot, 1910 cals
Ate: 154 fat, 86 carbs, 40 fib, 47 net carbs, 108 prot, 2079 cals (2444 used, 365 deficit)
Monthly avg: 101 fat, 57 carbs, 21 fib, 32 net carbs, 142 prot, 1777 cals (3068 used, 1291 deficit)
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94,8 kg
Do tej pory straciłeś: 52,6 kg.
Wciąż do stracenia: 1,8 kg.
Zastosowanie diety: Dość Dobrze.
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2079 kcal
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Tłusz: 153,51g | Białk: 108,11g | Węglo: 86,30g.
Śniadanie: La Croix Berry Flavored Sparkling Water, Water, Premier Nutrition High Protein Shake - Vanilla, Coffee. Lunch: Smucker's Natural Creamy Peanut Butter, Celery, Water, La Croix Lemon Flavored Sparkling Water, Cabot Habanero Pepper Cheese, Sweet Cherries, Nordic Nut and Seed Bread, Kerrygold Naturally Softer Pure Irish Butter, Avocados. Obiad: Valued Naturals Fire Roasted Nut Mix with Sea Salt. Przekąski/Inne: Premier Nutrition High Protein Shake - Chocolate, Now Zinc, Smoky Mountain Naturals DIM with Bioperine, Nutraherbals Ashwaganda with Black Pepper Extract, Asquared Rhodiola Rosea, Hunza Gold Apricot Kernels, MK-7 Vitamin K2, Kelp, Vitamin D3 5000 IU, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Nature Made Fish Oil 1200Mg. więcej...
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Traci 5,1 kg na tydzień
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