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Had a good recovery day. Woke at 231.2 and hit 229.8 after 16:8 IF. Ate a protein packed lunch and hit 228.8 pre-dinner. Did 65 minutes of HIIT walking/running and came back at 225.2. But something fascinating happened during my walk. I didn’t start really sweating until 55 minutes in! In fact, after the one-mile mark, my heart rate jumped to 174-178 and stayed there for the majority of my walk! Since the theoretical max for my age is 163, I did not do any further HIIT running bursts until it fell into the cardio zone, and that was at 55 minutes. As a result, I did not really sweat that much. Was it possible I was burning off glycogen the entire time? Really interesting.
9/22/15 Tanita Numbers (pre-dinner, post 65 minute HIIT walk/run):
Weight - 225.2 (est. goal at 10% BF - 183.0) - 42.2 lbs. to lose
Total body fat % - 15.6 (goal is 10% BF) - +5.6%
Total body fat lbs. - 35.2 (est. goal at 10% BF - 18.3) - +18.9 lbs.
Total body water % - 65.1 (balance is 62.5%) - 2.6% overhydrated
Muscle mass lbs. - 180.6 (est. goal at 10% BF - 156.7) - +23.9 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 9.4 (est. goal at 10% BF - 8.0) - +1.4 (water)
RDI 2556 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 22
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 110 fat, 100 carbs, 150 protein, 39-49 fiber, <1500 sodium, 1990 cals
Ate: 103 fat, 111 carb, 169 prot, 39 fib, 1404 sod, 1989 cals (3435 used, 1446 deficit)
Running avg: 119 fat, 216 carb, 140 prot, 2677 cals (3283 used, 606 deficit)
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102.1 kg
Lost so far: 45.3 kg.
Still to go: 9.2 kg.
Diet followed: Poorly.
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View Diet Calendar, 22 September 2015:
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1989 kcal
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Fat: 102.93g | Prot: 169.16g | Carbs: 110.96g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Brazil Nuts, Frigo Cheese Heads Chipotle Cheddar, Coffee-Mate Sugar Free Italian Sweet Creme Coffee Creamer, Hershey's Natural Unsweetened Cocoa, Amazing Grass Green SuperFood Drink Powder, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Organic Black Cumin Seeds, Bob's Red Mill Chia Seed, Now Real Food Golden Flax Seeds, Sargento Sliced Pepper Jack Cheese, Oscar Mayer Deli Fresh Oven Roasted Turkey Breast. Dinner: Pork Chops (Top Loin, Boneless), Lettuce Salad with Assorted Vegetables. Snacks/Other: Vitafusion Fiber Well Gummies, Brazil Nuts, Fireball Cinnamon Whiskey, Hershey's Natural Unsweetened Cocoa, Safeway Organic Whole Strawberries Frozen, Body Fortress Super Advance Whey Protein - Chocolate Peanut Butter (42g), Healthworks Cacoa Nibs, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Swanson Celery Seed, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg. more...
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Losing 4.3 kg a Week
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