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Woke at 206.2, same as yesterday. Adding and subsequently removing tons of water and waste daily. Did my morning regimen of water and apple cider vinegar, Essiac tea, and then coffee (last dose of the Essiac tea -- will hold off on that going forward). Did 4.5 miles outside but had to run home twice to answer nature’s call! Finished up with 3 miles on the treadmill (better safe than sorry)! Fasted until 2:30. Got a 200.0 weigh in. Today is likely my only 5:2 fasting day this week. Won't do it while on vacation, but should be able to do it next Monday as I’m driving back. I’m taking all my computers and my Tanita scale so I will be checking in daily. UPDATE: Ate some chicken and salad for dinner. Doubled my fasting day calories. Will adjust on my drive tomorrow.
6/13/16 Tanita Numbers (after 18 hours fasting, 4.5 miles at 3.5 mph, 3 miles at 3 mph):
Weight - 200.0 (est. goal at 10% BF - 183.0) - 17.0 lbs. to lose
Total body fat % - 14.9 (goal is 10% BF) - +4.9%
Total body fat lbs. - 29.9 (est. goal at 10% BF - 18.3) - +11.6 lbs.
Total body water % - 59.1 (balance is 62.5%) - 3.4% dehydrated
Muscle mass lbs. - 161.9 (est. goal at 10% BF - 156.7) - +5.2 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.2 (est. goal at 10% BF - 8.0) - +.2 lbs. (water)
RDI - 2213 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 19
Macros (in grams, rounded) (updated for June):
Targets: 165 fat, 50 net carb, 100 prot, 35 fib, 1500 sod, 2085 cals
Ate: 54 fat, 35 net carb, 118 prot, 18 fib, 1361 sod, 1213 cals (3952 used, 2739 deficit)
Running avg: 107 fat, 77 carb, 99 prot, 1689 cals (3538 used, 1849 deficit)
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90.7 kg
これまでの減量分: 56.7 kg.
残り: 0 kg.
ダイエット続き: まあまあ.
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ダイエットカレンダーを表示, 2016年 06月 13日:
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1213 kcal
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脂質: 54.11g | たんぱく質: 117.93g | 炭水化物: 53.25g.
昼食: Bob's Red Mill Chia Seed, Organic Black Cumin Seeds, Healthworks Cacoa Nibs, Fage Total 2% Greek Yogurt, Hershey's Natural Unsweetened Cocoa. 夕食: Chicken Breast, Wilson Produce Sweet Mini Peppers, Lettuce, Red Lobster Single Malt Scotches, Lucerne Extra Sharp Cheddar Cheese, Colavita Extra Virgin Olive Oil. 軽食/その他: Mac's Snacks Chicharrones, 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. もっと...
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週に1.9 kg減量中
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