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Woke at 204.6, up 1.6 from yesterday but I'm OK with it after a day where I went over on carbs. Last week at this time I was 209.0 after my Easter celebration, so I have a much smaller hill to climb back down this week! Targeting 2130 calories today. UPDATE: Great day of eating. Got close on macros. Still trying to maximize the fat. Got five miles in. Back to work tomorrow for the first time since December. Will take more planning to eat well during the day. Also going to be hard to lose 1-2 hours of sleep per night. My commute has been my bedroom to my home office!
4/24/17 Tanita Numbers (after dinner, after 5.4 miles):
Weight - 206.6 (est. goal at 10% BF - 183.0) - 23.6 lbs. to lose
Total body fat % - 15.1 (goal is 10.0) - +5.1%
Total body fat lbs. - 31.2 (est. goal at 10% BF - 18.3) - +12.9 lbs.
Total body water % - 59.3 (balance is 62.5%) - 3.2% dehydrated
Muscle mass lbs. - 167.0 (est. goal at 10% BF - 156.7) - +10.3 lbs. (water)
Bone mass lbs. - 8.4 (est. goal at 10% BF - 8.0) - +.4 lbs. (water)
RDI - 2255 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for late April):
Targets: 185 fat, 75 carb, 35 fiber, 40 net carb, 90 prot, 2185 cals (five days)
Targets: 65 fat, 25 carb, 12 fiber, 13 net carb, 32 prot, 765 cals (two days)
Ate: 149 fat, 73 carb, 34 fib, 38 net carb, 139 prot, 2136 cals (3544 used, 1408 deficit)
Running avg: 111 fat, 79 carb, 131 prot, 1772 cals (3133 used, 1361 deficit)
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2136 kcal
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Yağ: 149,29g | Prot: 138,85g | Karb: 72,80g.
Kahvaltı: Dr. Berg Raw Wheat Grass Juice Powder, Renew Life Skinny Gut Acacia Fiber, Coffee, EfaGold EfaGold Pure Extra Virgin Coconut Oil, Dannon Greek Yogurt - Plain (Container). Öğle Yemeği: Coffee, Water, Celery, Smucker's Natural Creamy Peanut Butter, Monster Beverage Zero Ultra, Avocados, Dannon Greek Yogurt - Plain (Container). Akşam Yemeği: Pork Chops (Top Loin, Boneless), Beef Steak, Feta Cheese, Macadamia Nuts, San Pellegrino Sparkling Mineral Water. Aperatifler/Diğer: Dannon Greek Yogurt - Plain (Container), Hunza Gold Apricot Kernels, Dr. Berg Adrenal Night Formula, Dr. Berg Adrenal Day Formula, Swanson Stinging Nettle Root, Whole Cruciferous Food, Gallbladder Formula, Herbal Secrets Dandelion Root, Jarrow Glutathione Reduced, MK-7 Vitamin K2, Kelp, Vitamin D3 1000 IU, Nature Made Fish Oil 1200Mg, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Nature Made Calcium, Nature Made Super B-Complex. devamı için...
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