Draglist's Logboek, 21 mei 15

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Woke at 221.0. Had a good day of eating to get back on track and ended up at 1522 calories. Weighed 219.4 coming in the door. Did a 1000 calorie treadmill workout when I got home from work, but it about killed me. I have not slept enough this week and I’m not in my groove. It sucked at first and it sucked at the end, but we got it done. Hopped on the scale and dropped .2 lbs from three days ago. I’ll take it. Another decent eating day tomorrow but away for the weekend at a race and will be eating late each day. But will take protein bars and almonds to keep me going during the days.

5/21/15 Tanita Numbers (pre-dinner, post 1000 calorie HIIT treadmill):
Weight - 215.2 (est. goal at 10% BF - 182.9) - 32.3 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 32.8 (est. goal at 10% BF - 18.3) - +14.5 lbs.
Total body water % - 61.4 (balance is 62.5%) - 1.1% dehydrated
Muscle mass lbs. - 173.6 (est. goal at 10% BF - 156.5) - +17.1 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 (water)
RDI 2389 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 22

Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 67 fat, 187 carbs, 154 protein, 38 fiber, <1500 sodium, 1967 cals
Ate: 71 fat, 71 carb, 172 prot, 37 fib, 1733 sod, 1522 cals (3448 used, 1926 deficit)
Running avg: 140 fat, 343 carb, 140 prot, 3387 cals (2927 used, 460 surplus)

97,6 kg Tot nu toe verloren: 49,8 kg. Nog te gaan: 4,6 kg. Dieet gevolgd: Redelijk Goed.

Bekijk Dieet Kalender, 21 mei 2015:

1522 kcal

Vet: 71,11g | Eiwit: 171,88g | Kolhy: 71,27g. Ontbijt: EfaGold Pure Extra Virgin Coconut Oil. Lunch: Monster Beverage Lo-carb Monster Energy, Super Advance Whey Protein - Chocolate Peanut Butter (42g), Peanut Butter Supreme, 1% Milkfat No Salt Added Cottage Cheese, Cacoa Nibs, Black Cumin Seeds, Chia Seed. Diner: Dr. Pepper Diet Dr. Pepper (Bottle), Brazil Nuts, Shadybrook Farms Boneless Turkey Breast Chops, Celsius Peach Mango Green Tea. Snacks/Andere: Vitafusion Fiber Well Gummies, Magnesium Citrate, Nature Made Fish Oil 1000 mg, centrum silver multivitamin. meer...