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Woke at 224.4, up 3.6 after a big eating day yesterday (but not too bad on carbs). Got a ton of walking in, too, and a good calorie burn. Not enough fluids, though. Will drink a lot today. Targeting 1475 calories. UPDATE: Full for most of the day after eating at lunch. Ate a salad at 7:30 pm and feeling pretty good finally. Also got the water flush going. Tomorrow is a 600 calorie IF day, so will fast until dinner time. Forgot to weigh in before dinner, so the 224 is today’s weight. Will go ahead and record it.
9/17/16 Tanita Numbers (waking weight, no workout):
Weight - 224.4 (est. goal at 10% BF - 183.0) - 41.4 lbs. to lose
Total body fat % - 14.3 (goal is 10% BF) - +4.3%
Total body fat lbs. - 32.2 (est. goal at 10% BF - 18.3) - +13.9 lbs.
Total body water % - 59.0 (balance is 62.5%) - 3.5% dehydrated
Muscle mass lbs. - 183.2 (est. goal at 10% BF - 156.7) - +26.5 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 9.0 (est. goal at 10% BF - 8.0) - +1.0 lbs. (water)
RDI - 2453 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 19
Macros (in grams, rounded) (updated for September):
Targets: 190 fat, 40 net carb, 80 prot, 30 fib, 1500 sod, 2190 cals
Ate: 117 fat, 36 net carb, 65 prot, 25 fib, 1110 sod, 1478 cals (2330 used, 852 deficit)
Running avg: 115 fat, 75 carb, 92 prot, 1748 cals (2841 used, 1093 deficit)
Diätkalender ansehen, 18 September 2016:
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1478 kcal
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Fett: 116,64g | Eiw: 65,44g | Kohlh: 61,70g.
Mittagessen: Diamond of California Pecan Halves, Smucker's Sugar Free Apricot Preserves, Joyva Sesame Tahini, Flatout Light Original Flatbread, Nature's Way Liquid Coconut Premium Oil, Egg, Cracker Barrel Cheddar Jack Cheese Sticks, Lucerne Sliced Colby Cheese. Abendessen: Diamond of California Pecan Halves, Bertolli Extra Virgin Olive Oil, Tomatoes, Green Peppers, Lucerne Organics Baby Romaine. Snacks/Sonstiges: Pure Krill Oil with Astaxanthin, Jarrow Glutathione Reduced, MK-7 Vitamin K2, C-1000, Kelp, Vitamin D3 1000 IU, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Fage Total 2% Greek Yogurt, Nature Made Calcium, Nature Made Super B-Complex. mehr...
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