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Woke at 219.0, down 3.4 from yesterday. Did a five mile fasted HIIT walk/run outside and got down to 213.4. Again, limited my HIIT 'all out run' bursts to 30 seconds and it seems to be working great. By shortening that time, I can go faster on the bursts all the way through. Up many times during the night to move out the extra water.
8/30/15 Tanita Numbers (after 70 minutes of HIIT walk/run with 30 second bursts):
Weight - 213.4 (est. goal at 10% BF - 183.0) - 30.4 lbs. to lose
Total body fat % - 15.3 (goal is 10% BF) - +5.3%
Total body fat lbs. - 32.6 (est. goal at 10% BF - 18.3) - +14.3 lbs.
Total body water % - 60.0 (balance is 62.5%) - 2.5% dehydrated
Muscle mass lbs. - 172.0 (est. goal at 10% BF - 156.7) - +15.3 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 (water)
RDI 2360 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 19
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 132 fat, 45 carbs, 115 protein, 38-48 fiber, <1500 sodium, 1830 cals
Ate: 106 fat, 72 carb, 150 prot, 40 fib, 3208 sod, 1835 cals (3120 used, 1285 deficit)
Running avg: 97 fat, 143 carb, 124 prot, 2140 cals (3171 used, 1031 deficit)
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96,8 kg
Bisher verloren: 50,6 kg.
Still to go: 3,8 kg.
Diät befolgt: Schlecht.
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1835 kcal
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Fett: 105,61g | Eiw: 149,73g | Kohlh: 72,15g.
Frühstück: So Delicious Coconut Milk Unsweetened, EfaGold EfaGold Pure Extra Virgin Coconut Oil. Mittagessen: Best Foods Canola Mayonnaise, Cracker Barrel Jalapeno Cheddar Cheese Sticks, Oscar Mayer Deli Fresh Oven Roasted Turkey Breast, Flatout Light Italian Herb Flatbread. Abendessen: Maple Grove Farms Sugar Free Balsamic Vinaigrette, Baked or Broiled Salmon, Lettuce Salad with Assorted Vegetables. Snacks/Sonstiges: dannon Light & Fit Greek Yogurt, Amazing Grass Green SuperFood Drink Powder, Vitafusion Fiber Well Gummies, Oscar Mayer Deli Fresh Virginia Brand Ham, Red Lobster Single Malt Scotches, Brazil Nuts, Coca-Cola Diet Coke (20 oz Bottle), Planters Lightly Salted Dry Roasted Peanuts (Package), Feel Great 365 Daily Boost Vitamin Shot, Swanson Pygeum, Swanson Celery Seed, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg. mehr...
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Verlust von 12,1 kg pro Woche
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