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Woke at 219.4 after a 2500 calorie day that ended with a big meal, beers, and dessert. Slept in until after 1 pm. At 5 pm, went out and did 5.7 miles of HIIT walking and running. Spent most of the time in the peak heart rate zone with a max of 178 bpm and an average of 134 bpm. Came back and weighed in at 215.0. Will target about 1300 calories today. The workout gave me a few more to work with to get back on track.
10/24/15 Tanita Numbers (before dinner, post 75 minute HIIT walk/run):
Weight - 215.0 (est. goal at 10% BF - 183.0) - 32.0 lbs. to lose
Total body fat % - 15.6 (goal is 10% BF) - +5.6%
Total body fat lbs. - 33.6 (est. goal at 10% BF - 18.3) - +15.3 lbs.
Total body water % - 57.9 (balance is 62.5%) - 4.6% dehydrated
Muscle mass lbs. - 172.8 (est. goal at 10% BF - 156.7) - +16.1 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 2351 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded):
Targets: 75 fat, 120 carbs, 195 protein, 40 fiber, 1500 sodium, 1935 calories
Ate: 64 fat, 114 carb, 155 prot, 38 fib, 1499 sod, 1540 cals (3344 used, 1804 deficit)
Running avg: 112 fat, 178 carb, 175 prot, 2467 cals (3301 used, 834 deficit)
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97,5 kg
Bisher verloren: 49,9 kg.
Still to go: 4,5 kg.
Diät befolgt: Recht gut.
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1540 kcal
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Fett: 64,05g | Eiw: 155,12g | Kohlh: 113,51g.
Mittagessen: Celsius Green Tea Raspberry Acai, Plums, Body Fortress Super Advanced Whey Protein, Trader Joe's Organic Raw Honey, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Organic Black Cumin Seeds, Bob's Red Mill Chia Seed. Abendessen: Butter, Green String Beans, Stuffed Pepper with Meat. Snacks/Sonstiges: Quest Chocolate Brownie Bar, Whey Protein Isolate - French Vanilla, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg. mehr...
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Verlust von 0,2 kg pro Woche
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