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Today weighing at 92.3 kg:-1.4kg in line with forecast considering the gross kcal deficit of 17700 since last time (13300 kcal considering Bodymedia 10% burn overestimate).
Fat % down to 26.6% fat (down from 27.6%)which is the best data this time, and 109.5 cm waist down from 111. Lbm 35% up from 33%.
My calories intake has stayed higher than I targeted at 2625 on avg for the period, but I was very active with tennis and bike so my burn was also quite good at 3800 on avg. Ideally I would like to go down to an avg of 2100 but if I can keep up the burn rate, it does not matter too much since it is better to loose no more than 2-3 kg per month anyway.
Calorie deficit keeps being a great way to forecast fat/weight variance the only time it was quite off was last weigh in when I have lost only 0.6kg vs an anticipated 1.8-2. Not sure way,maybe due to the unusual physical effort of riding the bike for 450km to Paris or maybe I underestimated the kcal I ate with all the cheese I ate, anyway for the rest the bodymedia and fatsecret have been great at estimating my fat loss.
I need to increase my resistance training being more consistent with two sessions a week of body weight training. So far since coming back from Paris I have managed to do so, but need to increase intensity.
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92,3 kg
Sejauh ini Berkurang: 25,9 kg.
Sisa: 21,3 kg.
Diet diikuti: Cukup Baik.
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1934 kkal
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Lemak: 63,71g | Prot: 100,26g | Karb: 242,84g.
Makan Pagi: Almond Milk, Sultana Bran, Blueberries, Bananas. Makan Siang: Red Pepper, Mushrooms, Spicy Bean Sauce, Soft Silken Tofu, Onions, Olive Oil, Wholegrain Basmati, Fresh Pork Mince. Makan Malam: Ice Cream, Chicken Breast (Skin Not Eaten), Lowfat (1-2% Fat) Cottage Cheese, Cherry Tomatoes, Aubergine, Italian Bread, Olive Oil, Lettuce. Camilan/Lainnya: Raisins, Chunky Peanut Butter, Organic Savoury Rice Cakes, Coffee Mate Light. lagi...
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3411 kkal
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Latihan:
Bersepeda (Lambat) - 18 km/jam - 1 jam, Tenis - 1 jam, Istirahat - 14 jam, Tidur - 8 jam. lagi...
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Kehilangan 0,7 kg dalam 1 minggu
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