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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
Disminuído hasta ahora: 48,8 kg.
Aún para ir: 5,6 kg.
Dieta seguida: 100%.
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1990 kcal
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Grasa: 118,84g | Prot: 166,18g | Carbh: 68,55g.
Desayuno: EfaGold EfaGold Pure Extra Virgin Coconut Oil, Sargento Sliced Pepper Jack Cheese, Spinach , Egg, Coffee-Mate Sugar Free Italian Sweet Creme Coffee Creamer. Almuerzo: Activia Light & Fit Greek - Strawberry (Dannon), Frigo Cheese Heads Chipotle Cheddar, Sargento Sliced Pepper Jack Cheese, Brazil Nuts. Cena: 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. Pasa Bocas / Otros: 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. más...
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Perdiendo 7,6 kg a la Semana
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