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Woke at 215.4, down 2.6 from yesterday. Moved pretty slow all day but finally went for a HIIT walk outside. I tried the Dr. Mercola “Sprint 8” process wholeheartedly. That is, warm up walking for four minutes, and then sprint all out for 30 seconds, followed by regular walking for 90 seconds, and then repeat the 30/90 second sprint/walks until you finish 8 sprints. I was going go do that and then complete the circuit by walking normally for 60 minutes. But… it started a cold rain when I was ten minutes into it! So, I turned around and finished the Sprint 8. Ended up doing just 20 minutes. But I did feel a bit more worked out than normal and I was sweating pretty good. I averaged 5 mph overall on my walk/run, which is higher than I normally get. But I only topped out at 120 bpm! Got a great 213.8 weigh in upon my return and then 213.4 a bit later. I am looking for a good elliptical on Craigslist and will replace my treadmill so that I can go all out during sprints. Another thing that this type of exercise is supposed to do is flood your body with Human Growth Hormone as you get gassed during the sprints. I need that because after a year of really hard cardio, I’m not losing body fat like I want. I will also use this Sprint 8 method during weight lifting, perhaps on alternate days from running.
1/10/16 Tanita Numbers (after 16:8 IF, 20 minutes Sprint 8 HIIT walking/running):
Weight - 213.4 (est. goal at 10% BF - 183.0) - 30.4 lbs. to lose
Total body fat % - 15.6 (goal is 10% BF) - +5.6%
Total body fat lbs. - 33.3 (est. goal at 10% BF - 18.3) - +15.0 lbs.
Total body water % - 57.1 (balance is 62.5%) - 5.4% dehydrated
Muscle mass lbs. - 171.5 (est. goal at 10% BF - 156.7) - +14.8 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)
2425 / 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 (1934 based on burn)
Ate: 43 fat, 190 carb, 203 prot, 47 fib, 2617 sod, 1895 cals (2924 used, 1029 deficit)
Running avg: 80 fat, 156 carb, 161 prot, 2071 cals (3387 used, 1316 deficit)
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213.4 lb
Lost so far: 111.6 lb.
Still to go: 8.4 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 10 January 2016:
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1895 kcal
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Fat: 42.94g | Prot: 203.31g | Carb: 189.71g.
Lunch: Quest S'mores Protein Bar, Oranges, Amazing Grass Amazing Meal - Chocolate Infusion, Smucker's Sugar Free Strawberry Jam, Organic Black Cumin Seeds, Bob's Red Mill Chia Seed, Fage Total 2% Greek Yogurt. Dinner: Cooked Sauerkraut, Baked Sweetpotato (Peel Eaten, Fat Not Added in Cooking), Pork Chops (Top Loin, Boneless). Snacks/Other: Six Star Pro Nutrition Whey Isolate Elite Series - Decadent 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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losing 7.0 lb a week
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