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Did not get a waking weight as I was out of town, but weighed in before dinner and was surprised with a 210.4 after eating a late dinner last night and a light lunch today. Good way to start the new month! I will continue the daily fasting until dinner (today was a rare exception). But I’m actually having a hard time getting all the calories in. Targeting 1640 a day but that was a challenge today, even though I had lunch, too. Will be interesting to watch.
12/01/16 Tanita Numbers (before dinner, no workout):
Weight - 210.4 (est. goal at 10% BF - 183.0) - 27.4 lbs. to lose
Total body fat % - 15.3 (goal is 10% BF) - +5.3%
Total body fat lbs. - 32.3 (est. goal at 10% BF - 18.3) - +14.0 lbs.
Total body water % - 61.0 (balance is 62.5%) - 1.5% dehydrated
Muscle mass lbs. - 169.3 (est. goal at 10% BF - 156.7) - +12.6 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 lbs. (water)
RDI - 2365 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for December):
Targets: 120 fat, 40 carb, 100 prot, 25 fib, 1500 sod, 1640 cals
Ate: 68 fat, 38 carb, 69 prot, 17 fib, 3487 sod, 999 cals (3399 used, 2400 deficit)
Running avg: 68 fat, 38 carb, 69 prot, 999 cals (3399 used, 2400 deficit)
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95,4 kg
Tähän mennessä pudotettu: 52,0 kg.
Vielä jäljellä: 2,4 kg.
Dieetin noudattaminen: 100%.
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999 kcal
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Rasva: 68,28g | Prot: 68,94g | Hh: 37,52g.
Lounas: Butter, Cooked Summer Squash (from Fresh), Baked or Broiled Salmon, Cooked Broccoli (Fat Not Added in Cooking). Päivällinen: Brazil Nuts, Walnuts, Sargento Colby-Pepper Jack Snack Bites, Mt. Olive Kosher Dill Sandwich Stuffers, Hellmann's Real Mayonnaise, Turkey Breast Meat. Välipalat/Muut: Vitafusion Fiber Well Gummies, Herbal Secrets Dandelion Root, Bronson Laboratories Vitamin C, Jarrow Glutathione Reduced, MK-7 Vitamin K2, Kelp, Vitamin D3 1000 IU, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg, Centrum Silver - Men 50+, Fage Total 2% Greek Yogurt, Nature Made Calcium, Nature Made Super B-Complex. lisää...
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Painonpudotus 4,4 kg viikossa
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