Päiväkirja - Draglist, 20 helmi 15

Profiili - Draglist | < Edellinen merkintä |Seuraava merkintä >

GOOD day. Enjoying a few glasses of wine to round out the day. Woke at 202.0. Ate just under 1000 calories at work and walked in the door at 203.4. Same deal as the last few days, where I added some extra weight during the day. I hopped on the treadmill for an hour and nailed a killer 199.8 afterwards. Looking forward to the post 16:8 workout weigh in on Saturday.

2/20/15 Tanita Numbers (pre-dinner, post 1000 calorie HIIT treadmill):
Weight - 199.8 (est. goal at 10% BF - 185.0) - 14.8 lbs. to lose
Total body fat % - 14.3 (goal is 10% BF) - 4.3 % to lose
Total body fat lbs. - 28.6 (est. goal at 10% BF - 18.5) - 10.1 lbs. to lose
Total body water % - 63.1 (goal is 62-65)
Visceral fat rating - 8 (goal is 7)
Muscle mass lbs. - 162.8 (est. goal at 10% BF - 158.5) - 4.3 lbs. extra water
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.4 (est. goal at 10% BF - 8.0) - .4 lbs. extra water
Daily calories - 3987 (RDI 2240)
Metabolic age - 20

Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 70 fat, 237 carbs, 160 protein, 40 fiber, <1500 sodium, 2217 cals
Ate: 70 fat, 113 carb, 179 prot, 41 fib, 1348 sod, 2063 cals (3589 used, 1526 deficit)
Running avg: 75 fat, 147 carb, 185 prot, 2013 cals (3360 used, 1347 deficit)

90,6 kg Tähän mennessä pudotettu: 56,8 kg. Vielä jäljellä: 0 kg. Dieetin noudattaminen: 100%.

Näytä dieettikalenteri, 20 helmikuuta 2015:

2063 kcal

Rasva: 70,41g | Prot: 178,56g | Hh: 113,07g. Aamiainen: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lounas: Apples, Blue Diamond Whole Natural Almonds 100 Calorie Packs, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Organic Black Cumin Seeds, Bob's Red Mill Chia Seed, Now Real Food Golden Flax Seeds, Body Fortress Super Advanced Whey Isolate Chocolate, Healthworks Cacoa Nibs. Päivällinen: Red Table Wine, Brazil Nuts, Panera Bread Fat Free Reduced-Sugar Poppyseed Dressing, Lettuce Salad with Assorted Vegetables, Green String Beans, Shadybrook Farms Boneless Turkey Breast Chops, Peach Mango Green Tea. Välipalat/Muut: Vitafusion Fiber Well Gummies, Nature Made Fish Oil 1000 mg, Nature Made Magnesium Citrate, centrum silver multivitamin. lisää...