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Surprising additional water weight loss today (7 lbs.) Was attending a class today so only ate protein bars, a diet soda, and protein powder in water (when I finally checked in at my job late in the afternoon). Got a great 210.8 pre-dinner weigh in after I did 32 minutes of HIIT on the treadmill (five minutes at 4mph and then a minute at 10mph, lather, rinse, repeat for 32 minutes). But THEN... my son who is home on leave from the Navy wanted Mexican food and Coldstone Creamery ice cream... and that's exactly what he got. Of course, I participated, too, with the margaritas, tacos, chimichangas, and chocolate ice cream... so calories not quite at the 1600 target I had set for myself, but I will have a lot of time to adjust when he heads off to San Diego on October 6. Thanks for the great vibes, everyone!
Here are the 10/01/14 Tanita Numbers (pre-dinner, post half hour HIIT treadmill workout):
Weight - 210.8
Goal Weight (10% BF) - 202 (Should be 192... so 10 lbs. of extra water.)
Total body fat % - 13.7
Total body fat lbs. - 29.0
Total body water % - 65.2
Visceral fat rating - 8
Muscle mass lbs. - 173.0
Physique rating - 6
Bone mass lbs. - 8.8
Daily calories: 4260 (RDI 2393)
Metabolic age - 17
New macro targets for October 2014 (which I immediately blew away) are 65 grams of fat and carbs per day and 190 grams of protein. On the weekends, I get 5275 calories, broken up any way I like them. So I can do one day at at 3600 and the other at 1600, or any combination thereof (thanks to FS member Keld). PS - I also may use a week day as my "Indulgence Day" if something comes up.
If It Fits Your Macros numbers (macro numbers in grams, rounded):
Daily targets: 65 fat, 65 carbs, 38-48 fiber, <2300 sodium, 190 protein, 1605 cals
Today ate: 130 fat, 290 carbs, 32 fiber, 145 protein, 5010 sodium, 3243 cals (3102 used, 141 surplus)
Running avg: 130 fat, 290 carbs, 145 protein, 3243 cals (3102 used, 141 surplus)
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95,6 kg
Tot nu toe verloren: 51,8 kg.
Nog te gaan: 2,6 kg.
Dieet gevolgd: 100%.
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3243 kcal
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Vet: 129,80g | Eiwit: 145,23g | Kolhy: 289,71g.
Lunch: Pure Protein Chocolate Peanut Butter High Protein Bar (Small), Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate, Coca-Cola Diet Coke (20 oz Bottle), Pure Protein Chewy Chocolate Chip High Protein Bar (Small). Diner: Spanish Rice, Rosarita Refried Beans, Taco Bell Crunchy Taco, Chimichanga, On The Border Chips and Salsa, Red Lobster Classic Margarita - On the Rocks (Alcoholic). Snacks/Andere: Nature Made Fish Oil 1000 mg, Now Magnesium Citrate, One A Day Men's Health Formula Multivitamin Supplement, Dean's Double Chocolate Chunk Ice Cream. meer...
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Gewichtsafname van 20,0 kg per week
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