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Woke at 215.4. Finished 16:8 IF and then did 80 minutes of HIIT walking and running (6.17 miles). Weighed 211.2 upon my return. Ate 1362 calories today to try to catch up after yesterday’s 3189.
11/15/15 Tanita Numbers (pre-dinner, after 120 minute HIIT walk/run):
Weight - 211.2 (est. goal at 10% BF - 183.0) - 28.2 lbs. to lose
Total body fat % - 15.5 (goal is 10% BF) - +5.5%
Total body fat lbs. - 32.6 (est. goal at 10% BF - 18.3) - +14.3 lbs.
Total body water % - 57.6 (balance is 62.5%) - 4.9% dehydrated
Muscle mass lbs. - 170.0 (est. goal at 10% BF - 156.7) - +13.3 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 2296 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded):
Targets: 75 fat, 125 carbs, 195 protein, 40 fiber, 1500 sodium, 1955 calories
Ate: 36 fat, 69 carb, 194 prot, 23 fib, 1966 sod, 1362 cals (3331 used, 1969 deficit)
Running avg: 102 fat, 152 carb, 176 prot, 2246 cals (3247 used, 1001 deficit)
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95,8 kg
Sejauh ini Berkurang: 51,6 kg.
Sisa: 2,8 kg.
Diet diikuti: Buruk.
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Lihat Kalender Diet, 15 November 2015:
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1362 kkal
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Lemak: 35,64g | Prot: 194,00g | Karb: 69,36g.
Makan Siang: Celsius Sparkling Cola, Quest Apple Pie Protein Bar, Fage Total 2% Greek Srained Yogurt (Fage). Makan Malam: Colavita Extra Virgin Olive Oil, Panera Bread Fat Free Reduced-Sugar Poppyseed Dressing, Lettuce, Chicken Breast (Skin Not Eaten). Camilan/Lainnya: Body Fortress Super Advanced Whey Protein, Vitamin D3 5000 IU, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg, Nature Made Super B-Complex. lagi...
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Memperoleh 2,9 kg dalam 1 minggu
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