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Woke at 205.6, down 1.8 after a 600 calorie 5:2 IF ‘fasting’ day. Finished 16:8 IF and did 93 minutes of treadmill at 3 mph while I surfed the web. Got my 10K steps/6 miles minimum. Got a 202.8 weigh in afterwards (which may be a new low for 2016 -- need to check on that). Targeting 1832 calories today and 2070 tomorrow (or some combination of the two). UPDATE: Ended up eating 2385 after a big lunch and dinner. Ate a baked potato, which slammed the carbs, too. Tons of sodium from the potato, chicken, and pork rinds (which are wonderful in all other numbers). Let’s see how tomorrow looks.
5/07/16 Tanita Numbers (after 16:8 fast, 93 minute treadmill at 3 mph):
Weight - 202.8 (est. goal at 10% BF - 183.0) - 19.8 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 30.7 (est. goal at 10% BF - 18.3) - +12.4 lbs.
Total body water % - 58.0 (balance is 62.5%) - 4.5% dehydrated
Muscle mass lbs. - 163.9 (est. goal at 10% BF - 156.7) - +7.2 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.2 (est. goal at 10% BF - 8.0) - +.2 (water)
RDI - 2216 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded) (updated for May):
Targets: 150 fat, 50 net carb, 130 prot, 35 fib, 1500 sod, 2070 cals
Ate: 132 fat, 111 net carb, 166 prot, 28 fib, 4034 sod, 2385 cals (3124 used, 739 deficit)
Running avg: 96 fat, 102 carb, 111 prot, 1729 cals (3126 used, 1397 deficit)
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92,0 kg
Bugüne kadar kayıp: 55,4 kg.
Geriye kalan: 0 kg.
Diyet Takibi: %100.
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2385 kcal
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Yağ: 131,85g | Prot: 166,28g | Karb: 139,74g.
Öğle Yemeği: dannon Light & Fit Greek Yogurt, Butter, Food For Life Baking Company Ezekiel 4:9 Sprouted Grain Tortillas, Rienzi Fire Roasted Peppers, Egg, Sargento Deli Style Sliced Aged Swiss Cheese. Akşam Yemeği: Green Peas, Colavita Extra Virgin Olive Oil, Lettuce Salad with Assorted Vegetables, Daisy Sour Cream, Baked Potato (Peel Eaten), Chicken Breast (Skin Not Eaten), Butter. Aperatifler/Diğer: Vitafusion Fiber Well Gummies, Hot N Spicy Chicharrones, Trader Joe's Raw Pumpkin Seeds, Vitamin D3 5000 IU, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Now Magnesium Citrate, Nature Made Calcium, Nature Made Super B-Complex. devamı için...
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Haftada 3,2 kg kaybediyor
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