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Woke at 216.4, down .4 after a 2400 calorie deficit day. It was 57 and sunny, so I ventured out for a nice six-mile walk. Did true HIIT: warmed up for four minutes, then alternated 30 second all-out sprints with 90-second walking rests. Did eight alternating rounds and then walked the rest at 4 mph. Came home for a nature break and ended up talking to my neighbor for 20 minutes. So came in early and got a 214.8 weigh in. Had a nice dinner of roast beef and carrots and then did another 30 minutes on the treadmill to achieve 213.8. Ate 341 calories today to pretty much nail my monthly calorie goal. Will eat 1825 per day on average in February as the experiments continue.
1/31/16 Tanita Numbers (after 3 miles HIIT walking/running, dinner, and 30 minutes HIIT treadmill):
Weight - 213.8 (est. goal at 10% BF - 183.0) - 30.8 lbs. to lose
Total body fat % - 15.5 (goal is 10% BF) - +5.5%
Total body fat lbs. - 33.1 (est. goal at 10% BF - 18.3) - +14.8 lbs.
Total body water % - 58.6 (balance is 62.5%) - 3.9% dehydrated
Muscle mass lbs. - 172.1 (est. goal at 10% BF - 156.7) - +15.4 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 - 2349 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 19
Today's Macros (in grams, rounded) (updated for January):
Targets: 70 fat, 70 carb, 260 prot, 50 fib, 1500 sod, 1950 cals (1972 based on burn)
Ate: 7 fat, 15 carb, 48 prot, 4 fib, 444 sod, 341 cals (3266 used, 2925 deficit)
Running avg: 79 fat, 137 carb, 158 prot, 1978 cals (3277 used, 1299 deficit)
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97.0 kg
Lost so far: 50.4 kg.
Still to go: 4.0 kg.
Diet followed: 100%.
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View Diet Calendar, 31 January 2016:
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341 kcal
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Fat: 7.41g | Prot: 47.81g | Carbs: 19.00g.
Lunch: Chicken Breast (Skin Not Eaten). Dinner: Stop & Shop Baby Carrots, Beef Bottom Round (Lean Only, Trimmed to 1/8" Fat). Snacks/Other: Vitamin D3 5000 IU, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Now Magnesium Citrate, Swanson Apple Cider Vinegar Capsules, Nature Made Super B-Complex. more...
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Losing 0.6 kg a Week
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