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Got nearly 12 hours of catch up sleep and woke at 216.0, down three pounds from yesterday. Fasted until 3 pm and then did a five mile HIIT walk/run on a beautiful Saturday. Crazy results: heart rate stayed above max for my age for the first mile while just walking fast (173 bpm average). I held off on my HIIT sprints until my heart rate returned to the cardio zone (138 bpm or less for me). Once I did that, I had a hard time keeping my heart rate in the cardio zone. The graph is very unusual -- the first half of it has my max heart rate readings; the second half shows a modest 120 bpm average. Funny, funny body. Weighed 212.6 when I returned. Up 4.2 from three days ago, but heading back down from Thursday night’s indulgence.
10/10/15 Tanita Numbers (after 16:8 IF, after 69 minutes HIIT walk/run):
Weight - 212.6 (est. goal at 10% BF - 183.0) - 29.6 lbs. to lose
Total body fat % - 15.4 (goal is 10% BF) - +5.4%
Total body fat lbs. - 32.8 (est. goal at 10% BF - 18.3) - +14.5 lbs.
Total body water % - 58.5 (balance is 62.5%) - 4.0% dehydrated
Muscle mass lbs. - 171.2 (est. goal at 10% BF - 156.7) - +14.5 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 (water)
RDI 2320 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded, based on 2144 calories; adjusted as required):
Targets: 60 fat, 164 carbs, 237 protein, 39 fiber, 1500 sodium, 2144 cals or 750 deficit
Ate: 110 fat, 119 carb, 234 prot, 36 fib, 4032 sod, 2406 cals (3177 used, 771 deficit)
Running avg: 121 fat, 180 carb, 197 prot, 2562 cals (3325 used, 763 deficit)
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96,4 kg
Bisher verloren: 51,0 kg.
Still to go: 3,4 kg.
Diät befolgt: Schlecht.
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2406 kcal
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Fett: 109,60g | Eiw: 233,73g | Kohlh: 118,81g.
Frühstück: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Mittagessen: Coffee-Mate Sugar Free Italian Sweet Creme Coffee Creamer, Apples , Hard Parmesan Cheese, Nature's Way Efagold Coconut Oil, Margherita Italian Style Pepperoni, Amazing Grass Green SuperFood Drink Powder, Egg, Borden Six Cheese Italian. Abendessen: Parmesan Cheese (Grated), Tomato Sauce, Chicken Breast (Skin Not Eaten). Snacks/Sonstiges: Safeway Organic Whole Strawberries Frozen, Amazing Grass Amazing Meal - Chocolate Infusion, Quest Vanilla Almond Crunch, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Swanson Celery Seed, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg. mehr...
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Zunahme von 4,4 kg pro Woche
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