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Woke at 218.0, down 1.0 from yesterday. Finished 16:8, but cheated a bit by adding a scoop of chocolate whey isolate to my coconut oil coffee. Man, that was one tasty mocha! Jumped on the treadmill at noon. I watched Dr. Mercola (google him) do his 20-minute “Sprint 8” HIIT workout on an elliptical on YouTube. I was intrigued as I am getting too high a heart rate when I do HIIT (and I go for more than an hour at a time). I did the first 20 minutes as close to his as I could by using a treadmill but didn’t like it. I ended up setting it at 10 mph to hit the sprints, but that’s just not safe on this unit. Finished that first 20 minutes and then did a version of my normal HIIT for the next 45 minutes. I recently reported my surprise at my heart rate going DOWN when I go from 4 mph to 5 mph for my HIIT sprints. What I decided to do today is to use that to my advantage for a better workout. I walked at 4 mph until I hit 173 bpm (my max plus 10). I then set it to 5 mph and continued until my heart rate reached 137 (one point below max and into cardio). I then set it back on 4 mph and allowed my heart rate to climb to 173 again. I did this over and over for 45 minutes. Again, my theory is that my body is working less hard at the higher speed due to its use of stored glycogen, which is easier to metabolize than converting fat (which is what I think I’m doing at 4 mph). I’d love to hear some alternate explanation from someone who has actually studied this. Anyway, got a nice 214.4 weigh in afterward. Sunny and 50 here in Maryland. Going to go out and enjoy it.
1/09/16 Tanita Numbers (after 16:8 IF, 67 minutes HIIT treadmill):
Weight - 214.4 (est. goal at 10% BF - 183.0) - 31.4 lbs. to lose
Total body fat % - 15.7 (goal is 10% BF) - +5.7%
Total body fat lbs. - 33.7 (est. goal at 10% BF - 18.3) - +15.4 lbs.
Total body water % - 56.1 (balance is 62.5%) - 6.4% dehydrated
Muscle mass lbs. - 172.3 (est. goal at 10% BF - 156.7) - +15.6 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)
2292 / Visceral fat rating - 11 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded) (updated for January):
Targets: 70 fat, 70 carb, 260 prot, 50 fib, 1500 sod, 1950 cals (2129 based on burn)
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214.4 lb
Lost so far: 110.6 lb.
Still to go: 9.4 lb.
Diet followed 100%.
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Diet Calendar Entries for 09 January 2016:
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2139 kcal
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Fat: 99.24g | Prot: 164.82g | Carb: 89.59g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil, Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate. Lunch: Beef Porterhouse Steak (Trimmed to 1/4" Fat), Egg, Grapefruit, Panera Bread Fresh Fruit Cup (Small), Half and Half Cream. Dinner: Philadelphia Regular Cream Cheese, Carr's Table Water Crackers, Yellow Tail Chardonnay, Bolthouse Farms Classic Extra Virgin Olive Oil Balsamic Vinaigrette, Maple Grove Farms Maple Balsamic Dressing, Fresh Express Veggie Lover's Lettuce, Swiss Cheese, Cheddar Cheese. Snacks/Other: Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate, So Delicious Coconut Milk Unsweetened, 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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losing 14.7 lb a week
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