|
Some interesting results tonight. Ate 978 calories through lunch and came home at 208.8 lbs. That was a .6 leap from this morning and 3 lbs. heavier than post workout on Sunday. I was not happy. Rainy and miserable downtown all day so I only got three miles of walking in. I figured that was my issue so I jumped on the treadmill as soon as I got home for a HIIT workout.
I have a new Fitbit Surge watch that keeps track of heart rate. I walked at varying degrees of elevation the other night up to 4mph but never broke into the fat burning zone (let alone the cardio zone). I was eager to see what a hard core HIIT workout would do. I did the first five minutes at 3mph to warm up and I literally never left the 60 beats per minute zone (resting for me is 45-50 bpm). After five minutes, I set the treadmill to 10 mph and did a hard sprint for a minute. After that, I was only up to 80 bpm! I wondered at that point if the Surge device was working.
To test it, I set the treadmill to a 10 degree grade (max) and set it to 3.5 mph. I basically just started "chugging up the hill." To my surprise, I started breathing heavy and my bpm began to rise. Eventually it got up to 124 bpm. I did 65 minutes to compare it to the HIIT workouts I've been doing. I spent 15 minutes in the fat burning zone (up to 114 bpm) and 50 minutes in the cardio zone (114-124 bpm tonight). I was working hard and drenched in sweat. When I got off and weighed myself, I was shocked to see that I had sweated off 4 pounds and .5 percentage points of body fat!
I'll keep looking, but it looks like I may have been taking it too easy without the benefit of a HR monitor to keep me honest. The level of effort that had previously kept me at a certain heart rate now is a relative walk in the park (heart rate wise) now that I'm fitter. Although it's only one day and further work is needed, this is exciting because I have felt that I've sort of plateaued in terms of body fat loss. An unexpected advancement thanks to my new Fitbit Surge...
Bonus: Due to the extra exercise, I could have eaten up to 2200 calories and still maintained a 1000 calorie deficit. I had a great dinner, however, plus 30 grams of almonds. Will just have to bank the rest!
Here are the 12/09/14 Tanita Numbers (pre-dinner, post 65 minute treadmill -- 3.5 mph at a 10 degree grade):
Weight - 204.8 (goal at 10% BF - 180.0) - 24.8 lbs. to lose
Total body fat % - 15.1 (goal is 10% BF) - 5.1 % to lose
Total body fat lbs. - 30.8 (goal at 10% BF - 18.0) - 12.8 lbs. to lose
Total body water % - 61.9 (goal is 50-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 165.4 (goal at 10% BF - 154.0) - 11.4 lbs. extra water
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.6 (goal at 10% BF - 8.0) - .6 lbs. extra water
Daily calories: 4061 (RDI 2281)
Metabolic age - 22
If It Fits Your Macros numbers (macro numbers in grams, rounded):
Daily targets: 70 fat, 68 carbs, 200 protein, 40 fiber, <1500 sodium, 1702 cals
Today ate: 70 fat, 84 carbs, 250 protein, 40 fiber, 2181 sodium, 1928 cals (3255 used, 1327 deficit)
Running avg: 66 fat, 123 carbs, 196 protein, 1811 cals (2937 used, 1126 deficit)
|
92,9 kg
Bisher verloren: 54,5 kg.
Still to go: 0 kg.
Diät befolgt: 100%.
|
|
1928 kcal
|
Fett: 70,22g | Eiw: 250,21g | Kohlh: 83,82g.
Frühstück: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Mittagessen: Pure Protein Chocolate Peanut Butter High Protein Bar (Small), Bob's Red Mill Chia Seed, Now Real Food Golden Flax Seeds, Healthworks Cacoa Nibs, Organic Black Cumin Seeds, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Body Fortress Super Advanced Whey Isolate Chocolate. Abendessen: Chicken Breast (Skin Not Eaten), Parmesan Cheese (Grated), Green String Beans. Snacks/Sonstiges: Vitafusion Fiber Well Gummies, Almonds, Swanson Apple Cider Vinegar Capsules, Nature Made Fish Oil 1000 mg, Nature Made Magnesium Citrate, One A Day Men's Health Formula Multivitamin Supplement. mehr...
|
Verlust von 1,6 kg pro Woche
|