Draglist Günlüğü, 06 Tem 16

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Woke at 207.6, down 3.2 from yesterday and even lower than my post workout weigh in from last night. Fast day went great. Ate 2033 calories to account for slight overages of the past few days. Got 3.5 miles in at work and finished the last 2.5 on the treadmill at home. Got back to the blue line with a 205.8 weigh in. Another 5:2 fasting day tomorrow and then the weekend and 2100 calorie days.

7/06/16 Tanita Numbers (after 2.5 miles of walking at 3 mph):
Weight - 205.8 (est. goal at 10% BF - 183.0) - 22.8 lbs. to lose
Total body fat % - 15.1 (goal is 10% BF) - +5.1%
Total body fat lbs. - 31.2 (est. goal at 10% BF - 18.3) - +12.9 lbs.
Total body water % - 60.8 (balance is 62.5%) - 1.7% dehydrated
Muscle mass lbs. - 166.0 (est. goal at 10% BF - 156.7) - +9.3 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 lbs. (water)
RDI - 2294 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 21

Macros (in grams, rounded) (updated for July):
Targets: 180 fat, 40 net carb, 80 prot, 35 fib, 1500 sod, 2100 cals
Ate: 130 fat, 53 net carb, 106 prot, 39 fib, 1363 sod, 2033 cals (3364 used, 1331 deficit)
Running avg: 129 fat, 81 carb, 92 prot, 1850 cals (3161 used, 1311 deficit)

93,3 kg Bugüne kadar kayıp: 54,1 kg. Geriye kalan: 0,4 kg. Diyet Takibi: %100.

Diyet Takvimini Görüntüle, 06 Temmuz 2016:

2033 kcal

Yağ: 130,13g | Prot: 106,12g | Karb: 91,56g. Kahvaltı: Nature's Way Organic Extra Virgin Coconut Oil. Öğle Yemeği: Emerald Dry Roasted Almonds 100 Calorie Pack, Emerald Cocoa Roast Almonds 100 Calorie Pack, Julian Bakery Paleo Protein Bar - Glazed Donut, Delirium Tremens Belgian Beer, Tender Greens Flat Iron Steak Salad, Buffalo Wild Wings Chicken Wings. Akşam Yemeği: Colavita Extra Virgin Olive Oil, Broccoli. Aperatifler/Diğer: Great Value Whole Natural Almonds, Gold Emblem Deluxe Mixed Nuts, Glutathione Reduced, MK-7 Vitamin K2, C-1000, Kelp, Vitamin D3 1000 IU, Super Krill, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Fage Total 2% Greek Yogurt, Nature Made Calcium, Nature Made Super B-Complex. devamı için...