mpechura
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Lose Weight
Star this Commitment
Week 20 of 52
mpechura commits to:
Lose 22 kgs in 52 week(s)
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My Commitment Journal
 realaaa
September 20, 2021, 3:22 PM
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| давай! let's do this | |
 mpechura
September 20, 2021, 8:12 AM
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My total body fat % as per DEXA is 26.1% as of 20/09/2021. Target body fat is 12%. BMR is 1953.6 BMI - 33 FMI - 8.75 |
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mpechura
September 19, 2021, 10:18 AM
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Portion strategies: Slow down eating. Finish the plate in thirds and train to wait five minutes between thirds Drink more water between thirds Chewing each mouthful. A precise number of times. Counting slows you down and makes aware of portion size. Time the meal. Make 30 minutes the minimum for a meal. Use smaller plate. Sloppy seconds are fine. |
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mpechura
September 19, 2021, 4:51 AM
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Will report back with my weight measurements when DEXA results are in. My local pathology in Randwick has a DEXA machine. Lucked out. By eyeballing it I estimate I've got around 22% percent fat. Aiming for 12%. Tape measure. 1. Take your “before” circumference measurements. Get a simple tape measure and measure four locations: both upper arms (mid-bicep), waist (horizontal at navel), hips (at widest point below waist), and both legs (midthigh). Total these numbers to arrive at your Total CMs. Changes in this total will be meaningful enough to track. 39 - right bicep 40 - left bicep 101 - waist 111 - hips 64 - left midthigh 64 - right midthigh Total: 419 TCMs |
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Displaying 1-4 of 18 results.
January 14 to January 21
Not Successful
No report submitted
96.92 kg.
January 7 to January 14
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No report submitted
96.92 kg.
December 31 to January 7
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No report submitted
96.92 kg.
December 24 to December 31
Not Successful
No report submitted
96.92 kg.
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