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Woke at 218.2, down 1.2 from yesterday. Did 16:8 IF. It’s a glorious fall day of about 68 degrees, so I did an extended six-mile walk. Did not do any HIIT running today to give the hips a break. Nonetheless, hit 177 bpm at one point and spent 30 minutes at peak bpm, 36 minutes in cardio, and 23 minutes in fat burn. Came home to a gratifying 213.6 weigh in. Targeted 2000 calories today based on the exercise, but got famished and ate some Brazil Nuts to put me a few hundred over.
10/24/15 Tanita Numbers (before dinner, post 90 minute HIIT walk at 4 mph):
Weight - 213.6 (est. goal at 10% BF - 183.0) - 30.6 lbs. to lose
Total body fat % - 15.4 (goal is 10% BF) - +5.4%
Total body fat lbs. - 33.0 (est. goal at 10% BF - 18.3) - +14.7 lbs.
Total body water % - 58.7 (balance is 62.5%) - 3.8% dehydrated
Muscle mass lbs. - 172.0 (est. goal at 10% BF - 156.7) - +15.3 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 2345 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 19
Today's Macros (in grams, rounded):
Targets: 75 fat, 120 carbs, 195 protein, 40 fiber, 1500 sodium, 1935 calories
Ate: 123 fat, 159 carb, 167 prot, 39 fib, 2216 sod, 2350 cals (3396 used, 1046 deficit)
Running avg: 112 fat, 177 carb, 175 prot, 2462 cals (3305 used, 843 deficit)
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96,9 kg
Tot nu toe verloren: 50,5 kg.
Nog te gaan: 3,9 kg.
Dieet gevolgd: 100%.
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2350 kcal
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Vet: 123,49g | Eiwit: 166,53g | Kolhy: 158,74g.
Ontbijt: Bluebonnet Whey Protein Isolate - French Vanilla, EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Celsius Peach Mango Green Tea, Pears, Healthworks Cacoa Nibs, Now Real Food Golden Flax Seeds, Kraft Big Slice Pepper Jack Cheese, Flatout Light Original Flatbread, Bluebonnet Whey Protein Isolate - French Vanilla. Diner: Safeway Hickory Smoke Barbecue Sauce, Meat Loaf, Body Fortress Super Advanced Whey Protein, So Delicious Coconut Milk Unsweetened. Snacks/Andere: Brazil Nuts, Bluebonnet Whey Protein Isolate - French Vanilla, Baby Spinach, Safeway Organic Whole Strawberries Frozen, So Delicious Coconut Milk Unsweetened, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg. meer...
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Gewichtsafname van 4,4 kg per week
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