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Woke at 215.0, down 4.6 after a good 600 calorie IF day (and night) where I moved a ton of water. Targeting 2190 calories today. UPDATE: Came home after work at 214.6. Wanted to see if I could build on that, so I went back to my old habits and did an hour on the treadmill at 3 mph. Got a 213.0 weigh in afterward. Hit calorie target. OK on macros, but need to eat up all the food with extra carbs this month. Going to try to really limit them in October.
9/27/16 Tanita Numbers (after one hour treadmill at 3 mph):
Weight - 213.0 (est. goal at 10% BF - 183.0) - 30.0 lbs. to lose
Total body fat % - 15.1 (goal is 10% BF) - +5.1%
Total body fat lbs. - 32.2 (est. goal at 10% BF - 18.3) - +13.9 lbs.
Total body water % - 61.9 (balance is 62.5%) - .6% dehydrated
Muscle mass lbs. - 171.8 (est. goal at 10% BF - 156.7) - +15.1 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 9.0 (est. goal at 10% BF - 8.0) - +1.0 lbs. (water)
RDI - 2412 / Visceral fat rating - 9 (goal is 8) / Metabolic age - 21
Macros (in grams, rounded) (updated for September):
Targets: 190 fat, 40 carb, 80 prot, 30 fib, 1500 sod, 2190 cals
Ate: 162 fat, 78 carb, 128 prot, 36 fib, 3526 sod, 2180 cals (3387 used, 1207 deficit)
Running avg: 109 fat, 72 carb, 99 prot, 1696 cals (2827 used, 1131 deficit)
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2180 kcal
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Yağ: 162,04g | Prot: 127,88g | Karb: 77,79g.
Kahvaltı: Monster Beverage Zero Ultra. Öğle Yemeği: Nature's Way Organic Extra Virgin Coconut Oil, Cucumber (with Peel), Mixed Salad Greens, Feta Cheese, America's Choice Bacon Thick Sliced, Egg, Peloponnese Kalamata Olives, Tomatoes, Trader Joe's Tuna Salad, Blue Diamond Whole Natural Almonds 100 Calorie Packs, Emerald Cocoa Roast Almonds 100 Calorie Pack. Akşam Yemeği: Smucker's Natural Creamy Peanut Butter, Berkley & Jensen Pistachios, Nature's Way Liquid Coconut Premium Oil, Egg, Lucerne Sliced Pepper Jack Cheese, Quest Double Chocolate Chunk. Aperatifler/Diğer: Pure Krill Oil with Astaxanthin, Jarrow Glutathione Reduced, MK-7 Vitamin K2, C-1000, Kelp, Vitamin D3 1000 IU, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Fage Total 2% Greek Yogurt, Nature Made Calcium, Nature Made Super B-Complex. devamı için...
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