Päiväkirja - Draglist, 19 helmi 16

Woke at 214.4. Worked until noon and then traveled for a doctor’s appointment. Returned and did 68 minutes of HIIT treadmill. Got a nice 209.2 weigh in. Ate right on my calorie target. Great macros. Good day.

2/19/16 Tanita Numbers (before dinner, after 68 minutes HIIT treadmill):
Weight - 209.2 (est. goal at 10% BF - 183.0) - 26.2 lbs. to lose
Total body fat % - 15.4 (goal is 10% BF) - +5.4%
Total body fat lbs. - 32.2 (est. goal at 10% BF - 18.3) - +13.9 lbs.
Total body water % - 57.5 (balance is 62.5%) - 5.0% dehydrated
Muscle mass lbs. - 168.6 (est. goal at 10% BF - 156.7) - +11.9 lbs. (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 (water)
RDI - 2287 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20

Today's Macros (in grams, rounded) (updated for February):
Targets: 60 fat, 80 net carb, 240 prot, 40 fib, 1500 sod, 1825 cals
Ate: 53 fat, 74 net carb, 255 prot, 35 fib, 2101 sod, 1831 cals (3056 used, 1225 deficit)
Running avg: 79 fat, 108 carb, 180 prot, 1825 cals (2984 used, 1159 deficit)

94,9 kg Tähän mennessä pudotettu: 52,5 kg.    Vielä jäljellä: 1,9 kg.    Dieetin noudattaminen: Kohtuullisen hyvin.

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1831 kcal

Rasva: 52,51g | Prot: 254,73g | Hh: 109,01g.   Lounas: Hershey's Natural Unsweetened Cocoa, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Bob's Red Mill Chia Seed, Organic Black Cumin Seeds, Now Real Food Golden Flax Seeds. Päivällinen: Murry's Buffalo Style Wow Wings, Pork Chops (Top Loin, Boneless), Celsius Green Tea Raspberry Acai, Celery, Trader Joe's Organic Raw Honey, Bluebonnet Dual-Action Protein, Quest Chocolate Brownie Protein Bar. Välipalat/Muut: Whey Protein Isolate - French Vanilla, Spinach, Safeway Organic Whole Strawberries Frozen, 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. lisää...

3056 kcal

Harjoitus: Kävely (kohtalainen) - 5 km/h - 10 minuuttia, Kävely (reipas) - 6.5 km/h - 42 minuuttia, Juoksu (hölkkä) - 8 km/h - 35 minuuttia, Nukkuminen - 6 tuntia, Lepo - 16 tuntia ja 33 minuuttia. lisää...