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A waking weigh in of 201.0 after hitting 200.0 last night was a good omen. Had coconut oil and coffee before jumping into a whirlwind of meetings in several places. Did get a chance to grab lunch out, but kept it under 800 calories (even with some spicy mixed nuts and a beer). Did not eat anything else until coming home. Weighed 201.2 walking in the door, which also looked good. The only question was, how much weight would I drop on my 1000 calorie HIIT treadmill session? I felt pretty good about at least two pounds, which would have been a nice 199.2, but I got a full THREE -- and a beautiful 198.2. That's my lowest weight since August 10, 2014, when I got a 197.6. My all time adult low is 196.2 from sometime last June, so I'm pretty happy with this 2000 calorie per day plan. Had another monster day of calorie burning overall. Time to go and eat the rest of those 2000 calories!
2/11/15 Tanita Numbers (pre-dinner, post 1000 calorie HIIT treadmill):
Weight - 198.2 (est. goal at 10% BF - 180.0) - 18.2 lbs. to lose
Total body fat % - 15.0 (goal is 10% BF) - 5.0 % to lose
Total body fat lbs. - 29.6 (est. goal at 10% BF - 18.0) - 11.6 lbs. to lose
Total body water % - 61.6 (goal is 62-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 160.4 (est. goal at 10% BF - 154.0) - 6.4 lbs. extra water
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 - 3922 (RDI 2203)
Metabolic age - 22
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 70 fat, 187 carbs, 160 protein, 40 fiber, <1500 sodium, 2016 cals
Ate: 78 fat, 153 carb, 161 prot, 42 fib, 1690 sod, 2013 cals (4078 used, 2065 deficit)
Running avg: 74 fat, 142 carb, 194 prot, 2014 cals (3490 used, 1476 deficit)
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89,9 kg
Tot nu toe verloren: 57,5 kg.
Nog te gaan: 0 kg.
Dieet gevolgd: 100%.
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2013 kcal
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Vet: 77,84g | Eiwit: 161,18g | Kolhy: 153,28g.
Ontbijt: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Beer, Planters Deluxe Mixed Nuts, Lettuce Salad with Cheese, Tomato and/or Carrots, Kroger Chicken Salad. Diner: Figs, Dr. Pepper Diet Dr. Pepper (Bottle), Sweet Red Peppers, Chicken Breast (Skin Not Eaten), Green Tea Raspberry Acai. Snacks/Andere: Date, Vitafusion Fiber Well Gummies, Bananas, Lucerne Nonfat Greek Yogurt - Plain, Healthworks Cacoa Nibs, Organic Black Cumin Seeds, Body Fortress Super Advanced Whey Isolate Chocolate, Bob's Red Mill Chia Seed, Now Real Food Golden Flax Seeds, Safeway Organic Whole Strawberries Frozen, Swanson Apple Cider Vinegar Capsules, Nature Made Fish Oil 1000 mg, Nature Made Magnesium Citrate, centrum silver multivitamin. meer...
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Gewichtsafname van 5,7 kg per week
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