Draglist Günlüğü, 25 Nis 14

Dropped a few more after a 450 calories between breakfast and lunch. Ate another 300 for dinner for a nice fasting adjustment day with lots of protein. Water level back to the appropriate percentage but muscle mass still high due to the water. Weight lifting tonight and an hour on the treadmill after 16:8 fast tomorrow.

Here are the 4/25/14 Tanita Numbers (pre-dinner, pre-workout):

Weight - 224.8
Goal Weight (10% BF) - 212.7
Total body fat % - 14.8
Total body fat lbs. - 33.4
Total body water % - 63.8
Visceral fat rating - 9
Muscle mass lbs. - 182.0
Physique rating - 6
Bone mass lbs. - 9.4
Daily calories: 4521 (RDI 2540)
Metabolic age - 18

If It Fits Your Macros numbers (all numbers in grams, rounded):
My targets: 70 fat, 112 carbs, 41-52 fiber, 200 protein, 1877 cals
Today ate: 14 fat, 37 carbs, 3.7 fiber, 123 protein, 765 cals
Running avg: 111 fat, 254 carbs, 156 protein, 2736 cals

102,0 kg Bugüne kadar kayıp: 45,4 kg.    Geriye kalan: 9,0 kg.    Diyet Takibi: Oldukça İyi.

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765 kcal

Yağ: 14,43g | Prot: 122,72g | Karb: 36,59g.   Kahvaltı: Lucerne 2% Low Fat Cottage Cheese. Öğle Yemeği: Oatmeal Cookie, Cucumber (with Peel). Akşam Yemeği: Shadybrook Farms Boneless Turkey Breast Chops, Shadybrook Farms Boneless Turkey Breast Chops, Spinach. devamı için...

2887 kcal

Egzersiz: Ağırlık Çalışması (Orta) - 20 dakika, Yürüme (Orta Hızda) - 5/kph - 51 dakika, Uyku - 6 saat ve 30 dakika, Dinlenme - 16 saat ve 19 dakika. devamı için...