Draglist's Logboek, 08 aug 15

Saturday and back into the routine. Slept in and woke up at 221.6. Fasted until 4:30pm and did a 5.5 mile HIIT walk/run around the neighborhood. Weighed 217.4 afterwards. Will alternate between 1330 and 1830 calories every day throughout the month with additional adjustments as necessary for cheat days.

8/08/15 Tanita Numbers (post 20 hour fast, 70 minute HIIT walk/run):
Weight - 217.4 (est. goal at 10% BF - 183.0) - 34.4 lbs. to lose
Total body fat % - 15.5 (goal is 10% BF) - +5.5%
Total body fat lbs. - 33.6 (est. goal at 10% BF - 18.3) - +15.3 lbs.
Total body water % - 59.1 (balance is 62.5%) - 3.4% dehydrated
Muscle mass lbs. - 175.0 (est. goal at 10% BF - 156.7) - +18.3 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 2376 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 19

Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 70 fat, 100 carbs, 200 protein, 40-50 fiber, <1500 sodium, 1830 cals
Ate: 70 fat, 68 carb, 116 prot, 18 fib, 840 sod, 1332 cals (3270 used, 1938 deficit)
Running avg: 106 fat, 203 carb, 142 prot, 2510 cals (3331 used, 821 deficit)

98,6 kg Tot nu toe verloren: 48,8 kg.    Nog te gaan: 5,6 kg.    Dieet gevolgd: Slecht.

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1332 kcal

Vet: 70,32g | Eiwit: 115,75g | Kolhy: 67,50g.   Ontbijt: Crisco Pure Organic Coconut Oil. Lunch: Amazing Grass Green SuperFood Drink Powder, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Organic Black Cumin Seeds, Now Real Food Golden Flax Seeds, Celsius Green Tea Raspberry Acai. Diner: Activia Light & Fit Greek - Strawberry (Dannon), Lettuce, Onions, Tomatoes, Cucumber (with Peel), Maple Grove Farms Fat Free Balsamic Vinaigrette Dressing, Cucumber (with Peel), Tomatoes, Jennie-O Turkey Burgers Original. Snacks/Andere: Vitafusion Fiber Well Gummies, Sargento Reduced Fat Colby-Jack Cheese Sticks, Brazil Nuts, Swanson Pygeum, Celery Seed, Nature's Way Cayenne & Garlic Capsules, Magnesium Citrate, Nature Made Fish Oil 1000 mg, centrum silver multivitamin. meer...

3272 kcal

Activiteit: Wandelen (Snel) - 6,5 km/h - 1 uur en 54 minuten, Rusten - 22 uren en 6 minuten. meer...