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Woke at 224.4 after a massive day of eating treats on Christmas. And with no workout and very little walking, I had a solid 2000 calorie surplus! Fasted until 2:30 pm and before I ate, I did six miles of HIIT walking and running outside. A fascinating result with my beats per minute: I had so much glycogen floating around in me that my heart rate did not exceed 100 until after one hour in! And I only hit the max heart rate point after about an hour and 20 minutes! Usually, I’m maxed out immediately and staying there. I’m also very well rested after three no-workout holiday days. Came back and weighed in at 220.4. Going to target 1300 calories a day on average for the remainder of the month to get back on my December targets.
12/26/15 Tanita Numbers (after 16:8 IF, 6 miles HIIT walking/running):
Weight - 220.4 (est. goal at 10% BF - 183.0) - 37.4 lbs. to lose
Total body fat % - 15.7 (goal is 10% BF) - +5.7%
Total body fat lbs. - 34.6 (est. goal at 10% BF - 18.3) - +16.3 lbs.
Total body water % - 58.4 (balance is 62.5%) - 4.1% dehydrated
Muscle mass lbs. - 177.0 (est. goal at 10% BF - 156.7) - +20.3 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 2404 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded) (new adjusted macros for December):
Targets: 50 fat, 150 carb, 240 prot, 50 fib, 1500 sod, 2010 cals (1934 based on burn)
Ate: 87 fat, 56 carb, 115 prot, 6 fib, 4967 sod, 1611 cals (3069 used, 1458 deficit)
Running avg: 88 fat, 173 carb, 190 prot, 2276 cals (3411 used, 1135 deficit)
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100,0 kg
Bisher verloren: 47,4 kg.
Still to go: 7,0 kg.
Diät befolgt: Schlecht.
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1611 kcal
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Fett: 87,43g | Eiw: 115,41g | Kohlh: 55,98g.
Frühstück: Celsius Peach Mango Green Tea. Mittagessen: Borden Finely Shredded Mild Cheddar Cheese, EfaGold EfaGold Pure Extra Virgin Coconut Oil, Egg. Abendessen: Marie's Raspberry Vinaigrette Dressing, Raspberries, Pecan Nuts, Spinach, Appleton Boneless Sliced Honey Baked Ham. Snacks/Sonstiges: Whiskey, Vitamin D3 5000 IU, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg, Nature Made Super B-Complex. mehr...
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Zunahme von 7,8 kg pro Woche
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