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Woke at 214.4, down 1.4 from yesterday after a 1540 calorie catch up day. Ate light at work and did some good walking and came in the door at 213.4. Hopped on the treadmill and banged out 4.5 miles to make up for my lower miles/steps yesterday. Got a 210.4 weigh in afterwards. Huge protein today with two large chicken breasts for dinner. Up 1.6 from Saturday’s post workout low, but body fat lower than then.
2/09/16 Tanita Numbers (before dinner, after 63 minute HIIT treadmill):
Weight - 210.4 (est. goal at 10% BF - 183.0) - 27.4 lbs. to lose
Total body fat % - 15.3 (goal is 10% BF) - +5.3%
Total body fat lbs. - 32.3 (est. goal at 10% BF - 18.3) - +14.0 lbs.
Total body water % - 58.7 (balance is 62.5%) - 3.8% dehydrated
Muscle mass lbs. - 169.5 (est. goal at 10% BF - 156.7) - +12.8 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 - 2298 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 19
Today's Macros (in grams, rounded) (updated for February):
Targets: 60 fat, 80 net carb, 240 prot, 40 fib, 1500 sod, 1825 cals
Ate: 49 fat, 57 net carb, 270 prot, 26 fib, 2647 sod, 1818 cals (4028 used, 2210 deficit)
Running avg: 74 fat, 104 carb, 181 prot, 1826 cals (3162 used, 1336 deficit)
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95,4 kg
Tot nu toe verloren: 52,0 kg.
Nog te gaan: 2,4 kg.
Dieet gevolgd: Redelijk Goed.
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1818 kcal
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Vet: 49,28g | Eiwit: 269,90g | Kolhy: 83,18g.
Ontbijt: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Quest Chocolate Brownie Protein Bar, Lucerne 1% Milkfat No Salt Added Cottage Cheese. Diner: Chicken Breast (Skin Not Eaten), Chicken Breast (Skin Not Eaten), Celsius Peach Mango Green Tea. Snacks/Andere: Spinach, Healthworks Cacoa Nibs, Body Fortress 100% Premium Vanilla Whey Protein, Safeway Organic Whole Strawberries Frozen, Vitamin D3 5000 IU, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Now Magnesium Citrate, Swanson Apple Cider Vinegar Capsules, Nature Made Super B-Complex. meer...
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Gewichtstoename van 1,7 kg per week
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