|
Woke at 214.0, despite an 800 calorie recovery day yesterday after a 3000 calorie cheat day. Fasted until 3pm and did an hour of HIIT treadmill to get back to 209.4. Targeted 1830 calories today and for the rest of the month. Ate too much sodium as we mistakenly bought full sodium cottage cheese.
7/27/15 Tanita Numbers (after 19 hours of fasting and an hour of HIIT treadmill):
Weight - 209.4 (est. goal at 10% BF - 182.9) - 26.5 lbs. to lose
Total body fat % - 15.1 (goal is 10% BF) - +5.1%
Total body fat lbs. - 31.6 (est. goal at 10% BF - 18.3) - +13.3 lbs.
Total body water % - 61.5 (balance is 62.5%) - 1.0% dehydrated
Muscle mass lbs. - 169.2 (est. goal at 10% BF - 156.5) - +12.7 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 2326 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 20
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: 78 fat, 143 carb, 179 prot, 41 fib, 3356 sod, 1838 cals (3564 used, 1726 deficit)
Running avg: 73 fat, 143 carb, 165 prot, 1898 cals (3235 used, 1337 deficit)
|
95,0 kg
Sejauh ini Berkurang: 52,4 kg.
Sisa: 2,0 kg.
Diet diikuti: Buruk.
|
|
1838 kkal
|
Lemak: 77,90g | Prot: 179,05g | Karb: 143,26g.
Makan Pagi: Crisco Pure Organic Coconut Oil. Makan Siang: Quest Chocolate Brownie Bar, Sweet Cherries, Trader Joe's Organic Raw Honey, Apples , Lucerne 1% Lowfat Cottage Cheese, Celsius Green Tea Raspberry Acai. Makan Malam: Brazil Nuts. Camilan/Lainnya: Baby Spinach, Amazing Grass Green SuperFood Drink Powder, So Delicious Coconut Milk Unsweetened, Safeway Organic Whole Strawberries Frozen, Six Star Whey Isolate Plus, Swanson Pygeum, Celery Seed, Nature's Way Cayenne & Garlic Capsules, Magnesium Citrate, Nature Made Fish Oil 1000 mg, centrum silver multivitamin. lagi...
|
Memperoleh 4,4 kg dalam 1 minggu
|