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Another good day of eating. Kept the carbs very low. Worked from home again and then did a 5.2 mile HIIT walk/run. Like yesterday, I could not keep my heart rate up. I finally began to run for two minutes and walk for three instead of the one minute HIIT bursts I had been doing. That helped me keep the heart rate up for the last half of my run. I averaged 4.53 mph overall and ran at 7.06 mph. Weighed in at 217.4 afterwards.
9/24/15 Tanita Numbers (pre-dinner, post 70 minute HIIT walk/run):
Weight - 217.4 (est. goal at 10% BF - 183.0) - 34.4 lbs. to lose
Total body fat % - 15.4 (goal is 10% BF) - +5.4%
Total body fat lbs. - 33.6 (est. goal at 10% BF - 18.3) - +15.3 lbs.
Total body water % - 62.0 (balance is 62.5%) - .5% dehydrated
Muscle mass lbs. - 174.8 (est. goal at 10% BF - 156.7) - +18.1 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 9.0 (est. goal at 10% BF - 8.0) - +1.0 (water)
RDI 2438 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded):
Targets: 110 fat, 100 carbs, 150 protein, 39-49 fiber, <1500 sodium, 1990 cals
Ate: 119 fat, 69 carb, 166 prot, 39 fib, 2750 sod, 1990 cals (3073 used, 1083 deficit)
Running avg: 119 fat, 206 carb, 142 prot, 2623 cals (3280 used, 657 deficit)
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98.6 kg
Lost so far: 48.8 kg.
Still to go: 5.6 kg.
Diet followed: 100%.
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View Diet Calendar, 24 September 2015:
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1990 kcal
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Fat: 118.84g | Prot: 166.18g | Carbs: 68.55g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil, Sargento Sliced Pepper Jack Cheese, Spinach , Egg, Coffee-Mate Sugar Free Italian Sweet Creme Coffee Creamer. Lunch: Activia Light & Fit Greek - Strawberry (Dannon), Frigo Cheese Heads Chipotle Cheddar, Sargento Sliced Pepper Jack Cheese, Brazil Nuts. Dinner: Bruegger's Balsamic Vinaigrette, Lettuce Salad with Assorted Vegetables, Bolthouse Farms Chunky Blue Cheese Yogurt Dressing, Chicken Breast (Skin Not Eaten), Lettuce Salad with Assorted Vegetables, Celsius Green Tea Raspberry Acai. Snacks/Other: Brazil Nuts, Vitafusion Fiber Well Gummies, 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 7.6 kg a Week
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