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Woke at 216.4, down .2 from yesterday but up at least five from holiday party water retention. Targeting about 1200 calories today to get back on track from Wednesday and Thursday's fun. UPDATE: Worked until late, ate dinner, and then got on the treadmill late. Hit my low-calorie goal today and that combined with the treadmill work got me back on target. Tried something new tonight. Did not reduce speed when I hit 175 bpm but rode it out… I found that I normalized at 179 to 181 bpm, although I did hit 183 at one point. And again, when I increased speed to 5 mph sprints, my bpm dropped… I still maintain that I was dipping into my glycogen reserve and so my body didn’t have to work as hard during the short sprints when I was going faster! Wacky. Weight is up from Tuesday, but heading back down after the carbs and sugar I ate this week.
12/18/15 Tanita Numbers (post dinner, post 63 minutes HIIT treadmill):
Weight - 214.4 (est. goal at 10% BF - 183.0) - 31.4 lbs. to lose
Total body fat % - 15.4 (goal is 10% BF) - +5.4%
Total body fat lbs. - 33.0 (est. goal at 10% BF - 18.3) - +14.7 lbs.
Total body water % - 60.9 (balance is 62.5%) - 1.6% dehydrated
Muscle mass lbs. - 172.6 (est. goal at 10% BF - 156.7) - +15.9 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 2398 / 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 (2028 based on burn)
Ate: 49 fat, 49 carb, 244 prot, 16 fib, 1739 sod, 1193 cals (3256 used, 2063 deficit)
Running avg: 86 fat, 146 carb, 192 prot, 2163 cals (3511 used, 1348 deficit)
View Diet Calendar, 18 December 2015:
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1193 kcal
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Fat: 48.67g | Prot: 137.71g | Carbs: 49.03g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Cracker Barrel Jalapeno Cheddar Cheese Sticks, Bluebonnet Whey Protein Isolate - French Vanilla, Fage Total 2% Greek Yogurt, Organic Black Cumin Seeds, Bob's Red Mill Chia Seed, Amazing Grass Green SuperFood Drink Powder, Triquetra Health Organic Spirulina. Dinner: Montgomery Inn Barbecue Sauce, Colavita Extra Virgin Olive Oil, Kraft Blue Cheese Crumbles, Tanimura & Antle Iceberg Lettuce, Chicken Breast (Skin Not Eaten), Celery. Snacks/Other: 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. more...
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