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Woke at 212.0, down 2.4 from yesterday. Did a few chores and then went outside on a beautiful 60-degree day for a six mile HIIT walk/run. I did true HIIT. Walked five minutes at 4 mph and then did 35 seconds of all out running. I was definitely burning through the oxygen each time. Did 6.3 miles and 10280 steps in an hour. Came back to a 208.2 weigh in. Fasted until 2:30 pm and then ate some big protein (with a spoon of raw honey to cause an insulin spike to carry the protein to the muscles -- thanks Mahjohn). Targeting 1820 calories today and I have half of ‘em in me as of 3 pm. I think we are doing Sushi later. UPDATE: Took a two-hour nap and then went out for dinner. Ate sashimi (raw fish) and salad and did great. But then stopped at a frozen yogurt place on our way home and indulged in a small container with some goodies tossed in. Hit 2107 calories. Will adjust on Sunday.
2/20/16 Tanita Numbers (after 20 hours fasting, 6.3 mile HIIT walk/run):
Weight - 208.2 (est. goal at 10% BF - 183.0) - 25.2 lbs. to lose
Total body fat % - 15.5 (goal is 10% BF) - +5.5%
Total body fat lbs. - 32.2 (est. goal at 10% BF - 18.3) - +13.9 lbs.
Total body water % - 56.7 (balance is 62.5%) - 5.8% dehydrated
Muscle mass lbs. - 167.6 (est. goal at 10% BF - 156.7) - +10.9 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.4 (est. goal at 10% BF - 8.0) - +.4 (water)
RDI - 2244 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded) (updated for February):
Targets: 60 fat, 80 net carb, 240 prot, 40 fib, 1500 sod, 1825 cals
Ate: 72 fat, 99 net carb, 224 prot, 6 fib, 1183 sod, 2107 cals (2968 used, 861 deficit)
Running avg: 78 fat, 108 carb, 182 prot, 1839 cals (2983 used, 1144 deficit)
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94.4 kg
Lost so far: 53.0 kg.
Still to go: 1.5 kg.
Diet followed: 100%.
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View Diet Calendar, 20 February 2016:
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2107 kcal
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Fat: 72.35g | Prot: 224.46g | Carbs: 105.35g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Trader Joe's Organic Raw Honey, Now Real Food Golden Flax Seeds, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Pork Chops (Top Loin, Boneless). Dinner: Yellowtail Sashimi, Tuna Sashimi, Salmon Sashimi, Yellowtail Sashimi, Baked or Broiled Salmon, Soybeans (Mature Seeds, Steamed, Cooked), Whiskey, Steamed or Poached Eel, Salmon Sashimi, Tuna Sashimi. Snacks/Other: Caramel (Flavor Other Than Chocolate), Hershey's Milk Chocolate Kisses, Celery, Frozen Yogurt (Flavors Other Than Chocolate), 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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2968 kcal
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Exercise:
Walking (moderate) - 3/mph - 8 minutes, Running (jogging) - 5/mph - 39 minutes, Walking (brisk) - 4/mph - 13 minutes, Running - 8/mph - 6 minutes, Resting - 12 hours and 34 minutes, Sleeping - 10 hours and 20 minutes. more...
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Losing 3.2 kg a Week
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