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If consistency is the key, you can call me The Locksmith! : ) Awoke at 198.6. Finished IF, did two 10 minute, 125 calorie treadmill hits followed by my normal 1000 calorie HIIT treadmill. Got off and grabbed a third straight 196.8 weigh in! I am totally happy plateauing at this point. I can be patient… I've got nothing but time! Targeting 1973 calories today. PS: Massive winter storm bearing down on the Washington, DC, area. It’s likely I'll be working from home again tomorrow and possibly on Friday. That would make an entire week at home. But I'm getting a lot done.
3/04/15 Tanita Numbers (post 16:8 IF, 1000 calorie HIIT treadmill):
Weight - 196.8 (est. goal at 10% BF - 185.0) - 11.8 lbs. to lose
Total body fat % - 15.4 (goal is 10% BF) - 5.4 % to lose
Total body fat lbs. - 30.4 (est. goal at 10% BF - 18.5) - 11.9 lbs. to lose
Total body water % - 60.7 (goal is 62-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 158.2 (est. goal at 10% BF - 158.5) - BELOW TARGET (dehydration)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.2 (est. goal at 10% BF - 8.0) - .2 lbs. extra water
Daily calories - 3872 (RDI 2175)
Metabolic age - 23
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 69 fat, 181 carbs, 157 protein, 39 fiber, <1500 sodium, 1973 cals
Ate: 78 fat, 147 carb, 185 prot, 42 fib, 2831 sod, 1959 cals (3246 used, 1287 deficit)
Running avg: 82 fat, 148 carb, 185 prot, 1985 cals (3052 used, 1067 deficit)
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89,3 kg
Disminuído hasta ahora: 58,2 kg.
Aún para ir: 0 kg.
Dieta seguida: 100%.
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1959 kcal
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Grasa: 78,46g | Prot: 184,91g | Carbh: 147,35g.
Desayuno: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Almuerzo: Grapefruit, Healthworks Cacoa Nibs, Bob's Red Mill Chia Seed, Now Real Food Golden Flax Seeds, Organic Black Cumin Seeds, Lucerne 1% Milkfat No Salt Added Cottage Cheese. Cena: Lucerne Low Moisture Part-Skim Mozzarella String Cheese, Baby Carrots, Chicken Breast (Skin Not Eaten), Grapes. Pasa Bocas / Otros: Emerald Cocoa Roast Almonds 100 Calorie Pack, Fiber One 90 Calorie Cinnamon Coffee Cake, Brazil Nuts, Coffee-Mate Sugar Free Italian Sweet Creme Coffee Creamer, Baby Spinach, Body Fortress Super Advanced Whey Isolate Chocolate, Spinach (Chopped or Leaf, Frozen), Jell-O Sugar Free Fat Free Instant Chocolate Pudding Mix, Nature Made Fish Oil 1000 mg, Nature Made Magnesium Citrate, centrum silver multivitamin. más...
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peso estable
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