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Woke at 224.2, down 7 pounds from yesterday. Worked until 5:30 and went out for a HIIT walk/run. Interestingly, my workout was a polar opposite of what I experienced yesterday. My heart rate stayed at 174-178 almost during my entire walk yesterday. Today, I could not keep it in the cardio zone consistently no matter what I did. I finally got to the point where I had to alternate running and walking every other minute. My heart rate was returning to the 60 bpm zone even when walking at 4-5 mph! Yesterday, I could not keep it under 170! So crazy. I ended up doing 5.8 miles and got a nice 219.8 weigh in upon my return. Ate a few extra calories tonight, but all good stuff.
9/23/15 Tanita Numbers (pre-dinner, post 75 minute HIIT walk/run):
Weight - 219.8 (est. goal at 10% BF - 183.0) - 36.8 lbs. to lose
Total body fat % - 15.5 (goal is 10% BF) - +5.5%
Total body fat lbs. - 34.0 (est. goal at 10% BF - 18.3) - +15.7 lbs.
Total body water % - 63.7 (balance is 62.5%) - 1.2% overhydrated
Muscle mass lbs. - 176.6 (est. goal at 10% BF - 156.7) - +19.9 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 9.2 (est. goal at 10% BF - 8.0) - +1.2 (water)
RDI 2494 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 21
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: 107 fat, 122 carb, 167 prot, 40 fib, 2271 sod, 2077 cals (3411 used, 1334 deficit)
Running avg: 119 fat, 212 carb, 141 prot, 2651 cals (3289 used, 637 deficit)
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99.7 kg
Lost so far: 47.7 kg.
Still to go: 6.7 kg.
Diet followed: Reasonably Well.
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View Diet Calendar, 23 September 2015:
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2077 kcal
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Fat: 107.26g | Prot: 166.52g | Carbs: 122.26g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Parmesan Cheese (Shredded), Maple Grove Farms Fat Free Balsamic Vinaigrette Dressing, Spinach, Celsius Sparkling Orange, Brazil Nuts, Pork Chops (Top Loin, Boneless) , Activia Light & Fit Greek - Strawberry (Dannon), Deli Fresh Deli Fresh Chipotle Seasoned Chicken Breast, Sargento Sliced Pepper Jack Cheese. Dinner: EfaGold EfaGold Pure Extra Virgin Coconut Oil, Oscar Mayer Deli Fresh Rotisserie Seasoned Chicken Breast, Kraft Natural Finely Shredded Triple Cheddar Cheese, Egg, Spinach . Snacks/Other: Vitafusion Fiber Well Gummies, Spinach, Trader Joe's Organic Raw Honey, Amazing Grass Green SuperFood Drink Powder, Body Fortress Super Advance Whey Protein - Chocolate Peanut Butter (42g), Safeway Organic Whole Strawberries Frozen, Hershey's Natural Unsweetened Cocoa, Fireball Cinnamon Whiskey, 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 17.1 kg a Week
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