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Woke at 205.8, which is lower than my post-workout weight from yesterday (well, it wasn’t much of a workout!) Fasted until 2:30 but I kept trying to fall asleep after my workout and shower, so I had a tablespoon of coconut oil in black coffee. Will have dinner at the regular time (this is a 5:2 600 calorie ‘fast’ day). Did 95 minutes on the treadmill at 3 mph while I did some work and updated websites. Got a 204.2 weigh in afterward. UPDATE: Fasted until 6 pm, when I ate a MASSIVE veggie and fruit salad. Tossed in an apple so I went over by 100 calories and 25 carbs but I think I’ll survive! :)
6/03/16 Tanita Numbers (fasted workout; 6 miles of walking):
Weight - 204.2 (est. goal at 10% BF - 183.0) - 21.2 lbs. to lose
Total body fat % - 15.0 (goal is 10% BF) - +5.0%
Total body fat lbs. - 30.5 (est. goal at 10% BF - 18.3) - +12.2 lbs.
Total body water % - 60.8 (balance is 62.5%) - 1.7% dehydrated
Muscle mass lbs. - 165.3 (est. goal at 10% BF - 156.7) - +8.6 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.4 (est. goal at 10% BF - 8.0) - +.4 lbs. (water)
RDI - 2268 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 21
Macros (in grams, rounded) (updated for June):
Targets: 165 fat, 50 net carb, 100 prot, 35 fib, 1500 sod, 2085 cals
Ate: 46 fat, 57 net carb, 12 prot, 16 fib, 121 sod, 713 cals (2948 used, 2235 deficit)
Running avg: 102 fat, 77 carb, 90 prot, 1609 cals (3125 used, 1516 deficit)
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92,6 kg
Tot nu toe verloren: 54,8 kg.
Nog te gaan: 0 kg.
Dieet gevolgd: 100%.
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713 kcal
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Vet: 45,99g | Eiwit: 11,93g | Kolhy: 73,28g.
Lunch: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Diner: Blueberries, Colavita Extra Virgin Olive Oil, Emerald Natural Walnuts & Almonds 100 Calorie Pack, Emerald Cashew Halves & Pieces 100 Calorie Pack, Stop & Shop Baby Carrots, Onions, Tomatoes, Giant Eagle Cherry Tomatoes, Cucumber (with Peel), Apples. Snacks/Andere: Glutathione Reduced, MK-7 Vitamin K2, C-1000, Kelp, Vitamin D3 5000 IU, Super Krill, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Nature Made Calcium, Nature Made Super B-Complex. meer...
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Gewichtsafname van 6,3 kg per week
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