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Woke at 216.6, down 4.0 from yesterday. Had a good detox day yesterday, moving a lot of water and waste. Did 16:8 IF, then headed to Annapolis to take final photos and inventory my brother’s boat before donating it. Turned all his keys over to his friend Mike, which was a big step. I’ll probably never see the boat again. Jason and I had a nice seafood lunch and came home. Denise went nuts at the Middle Eastern Bakery (actually, a full sized grocery store that specializes in Middle Eastern foods). Had a MASSIVE dinner with dessert. Topped 2800 calories for the day so I had to get on that treadmill. Did another hard 66 minutes. Fitbit got back to me today and said that if I reset my Surge, the bogus heart rate would stop. Tested it out while walking and no dice. I put my arms down by my sides and swung them naturally and up spiked my heart rate reading. That was the last time it went above 142 during the rest of the walk. I worked hard and alternated between 4 and 5 mph the entire time and got soaked with sweat (like the old days!) Got off and was rewarded with a nice 213.0 weigh in. Should be able to take that lower by fasting all day tomorrow in advance of my colonoscopy.
1/16/16 Tanita Numbers (after dinner, 66 minute HIIT treadmill):
Weight - 213.0 (est. goal at 10% BF - 183.0) - 30.0 lbs. to lose
Total body fat % - 15.7 (goal is 10% BF) - +5.7%
Total body fat lbs. - 33.5 (est. goal at 10% BF - 18.3) - +15.2 lbs.
Total body water % - 57.3 (balance is 62.5%) - 5.2% dehydrated
Muscle mass lbs. - 170.7 (est. goal at 10% BF - 156.7) - +14.0 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 (water)
RDI - 2362 / Visceral fat rating - 11 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded) (updated for January):
Targets: 70 fat, 70 carb, 260 prot, 50 fib, 1500 sod, 1950 cals (2050 based on burn)
Ate: 94 fat, 277 carb, 164 prot, 22 fib, 4113 sod, 2870 cals (3500 used, 630 deficit)
Running avg: 85 fat, 158 carb, 163 prot, 2132 cals (3273 used, 1141 deficit)
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96,6 kg
Bugüne kadar kayıp: 50,8 kg.
Geriye kalan: 3,6 kg.
Diyet Takibi: Oldukça İyi.
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2870 kcal
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Yağ: 93,56g | Prot: 164,22g | Karb: 277,37g.
Öğle Yemeği: Steamed or Boiled Shrimp, Clams, Carl's Jr. Jalapeno Poppers, Crab Soup (Tomato-Base), Bell's Oberon Ale, Trader Joe's Organic Raw Honey, Lucerne 1% Milkfat No Salt Added Cottage Cheese. Akşam Yemeği: Celsius Green Tea Raspberry Acai, Celsius Wild Berry Soda, Cooked Lentils (Fat Not Added in Cooking), Heba's Health Foods Spinach Pie, Breakfast Pastry, Tabbouleh (Bulgar with Tomatoes and Parsley), Cordial or Liqueur, Blue Diamond Jordan Almonds, Trader Joe's Dolmas (Stuffed Grape Leaves), White Pita Bread. Aperatifler/Diğer: Trader Joe's Baklava Ensemble, Vitamin D3 5000 IU, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Now Magnesium Citrate, Swanson Apple Cider Vinegar Capsules, Nature Made Super B-Complex. devamı için...
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Haftada 3,0 kg kaybediyor
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