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Woke at 214.0, down 1.4 from this time yesterday. That’s after eating 2700 calories. Holy cow, is this adding calories thing going to work? Finished a 16:8 fast and ate a huge omelet. Had three cups of coffee and a hot green tea, then went out for a 5-mile HIIT walk. I intended to take it easy after a fast pace yesterday, so I mostly jogged during my HIIT bursts. But I’ll be darned if I didn’t exceed my max heart rate on them! Was it the coffee? A little less sleep last night? Averaged 4.3 mph and an amazing 141 bpm with a max of 177 bpm! I sometimes don’t even hit 141 bpm on my HIIT bursts on the incline treadmill! Came back and weighed 210.0, down 1.6 from post-workout yesterday. Looks like I’ll get at least 2600 calories today. I’m eating 400-800 more calories than I normally do, tailored to a 750 calorie deficit each day based on how much Fitbit says I burn. Attempting to see if I was not losing body fat due to stress-induced cortisol production from extreme calorie deficits (and lack of sleep).
10/04/15 Tanita Numbers (post 5-mile HIIT walk/run):
Weight - 210.0 (est. goal at 10% BF - 183.0) - 27.0 lbs. to lose
Total body fat % - 15.4 (goal is 10% BF) - +5.4%
Total body fat lbs. - 32.3 (est. goal at 10% BF - 18.3) - +14.0 lbs.
Total body water % - 58.6 (balance is 62.5%) - 3.9% dehydrated
Muscle mass lbs. - 169.1 (est. goal at 10% BF - 156.7) - +12.4 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 (water)
RDI 2320 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 19
Today's Macros (in grams, rounded, based on 2144 calories; adjusted as required):
Targets: 60 fat, 164 carbs, 237 protein, 39 fiber, 1500 sodium, 2144 cals or 750 deficit
Ate: 145 fat, 184 carb, 239 prot, 45 fib, 3215 sod, 2837 cals (3606 used, 769 deficit)
Running avg: 123 fat, 189 carb, 180 prot, 2577 cals (3337 used, 760 deficit)
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95,3 kg
Tot nu toe verloren: 52,2 kg.
Nog te gaan: 2,3 kg.
Dieet gevolgd: 100%.
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2837 kcal
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Vet: 145,36g | Eiwit: 239,47g | Kolhy: 184,32g.
Ontbijt: Margherita Pepperoni Sliced, Sargento Natural Sliced Colby-Jack Cheese, Amazing Grass Green SuperFood Drink Powder, Coffee-Mate Sugar Free Italian Sweet Creme Coffee Creamer, Nature's Way Efagold Coconut Oil, Egg. Lunch: Kroger Whipped Greek Cream Cheese Spread & Greek Yogurt, Hershey's Natural Unsweetened Cocoa, Nature's Way Efagold Coconut Oil, Market Pantry Blackberry Jam, Flatout Light Italian Herb Flatbread, dannon Light & Fit Greek Yogurt, Bob's Red Mill Chia Seed. Diner: Crock Pot Turkey Chili. Snacks/Andere: Ghirardelli Midnight Reverie Chocolate 86% Cacao, Body Fortress Super Advance Whey Protein - Chocolate Peanut Butter (42g), Coffee-Mate Sugar Free Italian Sweet Creme Coffee Creamer, So Delicious Coconut Milk Unsweetened, Safeway Organic Whole Strawberries Frozen, Now Real Food Golden Flax Seeds, Organic Black Cumin Seeds, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Swanson Celery Seed, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg. meer...
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Gewichtsafname van 5,1 kg per week
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