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Woke at 206.6, up .2 from yesterday. Worked from home and did a 5:2 IF day. Ended up at 693 calories instead of 600, but that’s life. Fasted until about 1 pm and ate a paleo protein bar. Then did green beans with olive oil, Himalayan sea salt, and cracked black pepper at 3 and 6. Did six miles on the treadmill while on calls and got a nice 202.4 weigh in. That will work!
6/10/16 Tanita Numbers (after 16:8 IF, six miles of walking at 3 mph):
Weight - 202.4 (est. goal at 10% BF - 183.0) - 19.4 lbs. to lose
Total body fat % - 15.0 (goal is 10% BF) - +5.0%
Total body fat lbs. - 30.3 (est. goal at 10% BF - 18.3) - +12.0 lbs.
Total body water % - 61.6 (balance is 62.5%) - .9% dehydrated
Muscle mass lbs. - 163.5 (est. goal at 10% BF - 156.7) - +6.8 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 lbs. (water)
RDI - 2289 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 20
Macros (in grams, rounded) (updated for June):
Targets: 165 fat, 50 net carb, 100 prot, 35 fib, 1500 sod, 2085 cals
Ate: 33 fat, 34 net carb, 46 prot, 44 fib, 661 sod, 693 cals (3225 used, 2532 deficit)
Running avg: 113 fat, 73 carb, 92 prot, 1666 cals (3360 used, 1694 deficit)
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91,8 kg
Disminuído hasta ahora: 55,6 kg.
Aún para ir: 0 kg.
Dieta seguida: Bien.
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693 kcal
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Grasa: 32,75g | Prot: 45,75g | Carbh: 77,47g.
Almuerzo: Julian Bakery Paleo Protein Bar – Cookies N' Cream, Bertolli Extra Virgin Olive Oil, Green String Beans. Cena: Parmesan Cheese (Grated), Green String Beans, Lucerne Extra Sharp Cheddar Cheese. Pasa Bocas / Otros: Pistachio Nuts, Glutathione Reduced, MK-7 Vitamin K2, C-1000, Kelp, Vitamin D3 5000 IU, Super Krill, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Nature Made Calcium, Nature Made Super B-Complex. más...
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Ganando 1,0 kg a la Semana
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