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Woke at 210.2, up 1.8 in water retention from a sodium overload and a few simple carbs yesterday. Finished 16:8 IF and ate some protein in the form of cottage cheese. Drank a ton of water and got all bodily functions working… Took a 2pm teleconference while on my treadmill at 3 mph and then stayed on for 90 minutes to update some websites. Got off and was relieved to see a 205.4 weigh in. Targeting 1700 calories today.
4/29/16 Tanita Numbers (after 90 minutes walking at 3 mph):
Weight - 205.4 (est. goal at 10% BF - 183.0) - 22.4 lbs. to lose
Total body fat % - 15.1 (goal is 10% BF) - +5.1%
Total body fat lbs. - 31.1 (est. goal at 10% BF - 18.3) - +12.8 lbs.
Total body water % - 60.6 (balance is 62.5%) - 1.9% dehydrated
Muscle mass lbs. - 165.7 (est. goal at 10% BF - 156.7) - +9.0 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 (water)
RDI - 2307 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded) (updated for April):
Targets: 100 fat, 50 net carb, 150 prot, 35 fib, 1500 sod, 1700 cals
Ate: 54 fat, 48 net carb, 241 prot, 38 fib, 1999 sod, 1699 cals (3174 used, 1475 deficit)
Running avg: 75 fat, 112 carb, 147 prot, 1700 cals (3215 used, 1515 deficit)
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93,2 kg
Disminuído hasta ahora: 54,2 kg.
Aún para ir: 0,2 kg.
Dieta seguida: 100%.
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1699 kcal
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Grasa: 53,92g | Prot: 240,96g | Carbh: 85,82g.
Almuerzo: Smucker's Sugar Free Strawberry Jam, Organic Black Cumin Seeds, Now Real Food Golden Flax Seeds, Bob's Red Mill Chia Seed, Lucerne 1% Milkfat No Salt Added Cottage Cheese. Cena: Shadybrook Farms Boneless Turkey Breast Chops, Jif Natural Crunchy Peanut Butter, Julian Bakery Primal Protein Bar - Chocolate Cake, Kraft Deli Deluxe Pepper Jack Cheese Spicy Slices, Colavita Extra Virgin Olive Oil, Fresh Express Veggie Lover's Salad. Pasa Bocas / Otros: Vitamin D3 5000 IU, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Now Magnesium Citrate, Nature Made Calcium, Nature Made Super B-Complex. más...
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Perdiendo 1,9 kg a la Semana
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