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Great first day of the month on LCHF. Woke at 214.4 and in the door after work at 212.4. Did an hour on the treadmill. Reduced my HIIT bursts to 40 seconds but increased the speed to 6 mph to duplicate what I was doing on my outside walks. Got a very gratifying 207.6 weigh in afterwards. Will stick to the IIFYM targets from August but I may be convinced to add a few calories eventually if I burn an excessive amount on any day. Let’s see how we do at getting rid of the water on this 1830 calorie plan first.
9/01/15 Tanita Numbers (after 66 minute HIIT treadmill):
Weight - 207.6 (est. goal at 10% BF - 183.0) - 24.6 lbs. to lose
Total body fat % - 15.0 (goal is 10% BF) - +5.0%
Total body fat lbs. - 31.1 (est. goal at 10% BF - 18.3) - +12.8 lbs.
Total body water % - 61.7 (balance is 62.5%) - .8% dehydrated
Muscle mass lbs. - 167.9 (est. goal at 10% BF - 156.7) - +11.2 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 (water)
RDI 2324 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 20
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 132 fat, 45 carbs, 115 protein, 38-48 fiber, <1500 sodium, 1830 cals
Ate: 98 fat, 87 carb, 161 prot, 40 fib, 1342 sod, 1829 cals (3594 used, 1765 deficit)
Running avg: 98 fat, 87 carb, 161 prot, 1829 cals (3594 used, 1765 deficit)
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94,2 kg
Tot nu toe verloren: 53,3 kg.
Nog te gaan: 1,2 kg.
Dieet gevolgd: 100%.
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1829 kcal
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Vet: 97,73g | Eiwit: 161,41g | Kolhy: 87,22g.
Ontbijt: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Pure Protein Chocolate Deluxe High Protein Bar (Small), Hershey's Natural Unsweetened Cocoa, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Bob's Red Mill Chia Seed, Now Real Food Golden Flax Seeds, Amazing Grass Green SuperFood Drink Powder, Monster Beverage Zero Ultra, Organic Black Cumin Seeds. Diner: Baby Spinach, Baby Spinach, Pork Chops (Top Loin, Boneless), Red Lobster Single Malt Scotches, Brazil Nuts. Snacks/Andere: Celsius Green Tea Raspberry Acai, Vitafusion Fiber Well Gummies, Brazil Nuts, Feel Great 365 Daily Boost Vitamin Shot, Swanson Pygeum, Swanson Celery Seed, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg. meer...
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Gewichtsafname van 9,2 kg per week
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