Draglist Günlüğü, 06 Şub 14

Wow. Crazy good results tonight after following my plan. Got busy at work at did not eat until 4pm, extending my daily fast by four hours. Ate a bag of carrots. Came home and did an hour on the treadmill at 4mph on a 10 degree grade. Was rewarded with a super nice 212.0 weigh in. Then had dinner of chicken breast, fiber one cereal, salad, protein powder and Greek yogurt. Went over a tad on carbs by eating the yogurt, but happy with the other macro numbers I hit. Trim the fat and carbs a bit more tomorrow and I'm dead on the numbers.

Today's IIFYM numbers:

IIFYM Targets: 70 fat, 197 carbs, 42-53 fiber, 220 protein, 2306 cals
Today eaten: 29 fat, 185 carbs, 40 fiber, 198 protein, 1677 cals
Running avg: 78 fat, 200 carbs, 45 fiber, 220 protein, 2458 cals

Here are the 2/06/14 Tanita Numbers (pre-dinner, after 780 cal treadmill workout):

Weight - 212.0
Total body fat pct - 15.5
Total body water pct - 61.6
Visceral fat rating - 9
Muscle mass lbs. - 170.4
Physique rating - 6
Bone mass lbs. - 8.8
Daily calories: 4202 (BMR 2360)
Metabolic age - 22

Some great stuff here. Still above 170 muscle mass despite the weight loss, down to 15.5 pct fat, and lost another metabolic year! Thanks for reading.

96,2 kg Bugüne kadar kayıp: 51,3 kg.    Geriye kalan: 3,2 kg.    Diyet Takibi: %100.

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1677 kcal

Yağ: 29,00g | Prot: 198,47g | Karb: 185,42g.   Öğle Yemeği: Carrots . Akşam Yemeği: Dannon Oikos Greek Nonfat Yogurt - Plain, Syntrax Nectar Latte Cappuccino Whey Protein Isolate, Lucerne 2% Reduced Fat Milk, Fiber One 80 Calorie Cereal - Chocolate, Lettuce Salad with Assorted Vegetables, Chicken Breast. Aperatifler/Diğer: Syntrax Nectar Strawberry Kiwi Whey Protein Isolate, Schiff Schiff Probiotic Gummies, vitafusion vitafusion Vitafusion vitamin d3, vitafusion vitafusion 027917022703, Nature Made Nature Made Adult Gummies Fish Oil, Vitafusion Vitafusion Calcium Gummy Vitamins, Vitafusion Vitafusion Power C Gummy Vitamins. devamı için...

3159 kcal

Egzersiz: Yürüme (Orta Hızda) - 5/kph - 43 dakika, Yürüme (Tempolu) - 6.5/kph - 1 saat ve 33 dakika, Uyku - 5 saat ve 36 dakika, Dinlenme - 16 saat ve 8 dakika. devamı için...