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Happy Saturday! It's weigh in day and time for the big plan to pay off. And it did. First of all, I was up every two hours last night, experiencing a major whoosh event. Got up and weighed 200.4 at 8:30, so I had 3.5 more hours of fat burning before my 16:8 fast ended. Got on the treadmill and did 4.5 miles of fast walking/jogging, alternating between 4 and 6.5 mph. Jumped in the pool and then did a little pool maintenance (brushing, etc.) until noon. Got on the scale and was rewarded with my lowest weight since the age of 19: 197.6! In my best George Peppard voice from the A Team: "I love it when a plan comes together!" Have a great weekend, everyone!
Here are the 6/28/14 Tanita Numbers (post-16:8 fast, 4.5 mile treadmill; water/muscle/fat numbers off due to overnight dehydration):
Weight - 197.6
Goal Weight (10% BF) - 186.7
Total body fat % - 14.9
Total body fat lbs. - 29.4
Total body water % - 61.6
Visceral fat rating - 8
Muscle mass lbs. - 160.0
Physique rating - 6
Bone mass lbs. - 8.2
Daily calories: 3915 (RDI 2199)
Metabolic age - 22
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89.6 kg
Lost so far: 57.8 kg.
Still to go: 0 kg.
Diet followed: 100%.
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1661 kcal
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Fat: 52.40g | Prot: 160.64g | Carbs: 139.04g.
Breakfast: bobs red mill granola, Syntrax Nectar Latte Cappuccino Whey Protein Isolate, Healthworks Cacoa Nibs, Now Real Food Golden Flax Seeds, Coffee-Mate Sugar Free Hazelnut Liquid Coffee Creamer, Dannon Oikos Greek Nonfat Yogurt - Plain, bob's red mill Dried Chia Seeds, Blueberries, EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Snapple Diet Peach Iced Tea (16 oz), Syntrax Essence Isolated Protein Blend - Chocolate, Bolthouse Farms Honey Mustard Yogurt Dressing, Red Tomatoes, Fresh Express Leafy Green Romaine. Dinner: Snapple Diet Peach Iced Tea (16 oz), Pork Chops (Top Loin, Boneless), Green String Beans. Snacks/Other: Healthworks Cacoa Nibs, Ghirardelli Dark Chocolate Squares with White Mint Filling, NOW Now Magnesium Citrate, One A Day One A Day One A Day Men's Health Formula Multivitamin Supplement, Member's Mark Member's Mark Member's Mark Omega 3 Fish Oil (1000 mg). more...
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2430 kcal
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Exercise:
Walking (exercise) - 3.5/mph - 56 minutes, Resting - 15 hours and 3 minutes, Sleeping - 8 hours and 1 minute. more...
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Losing 12.1 kg a Week
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 Comments
28 Jun 14 by member: thickgurl
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Thanks Bill. I've had coffee this morning and woke up about 8. It's about 5:30, just took an 11 mile bike ride and feel pretty good. So that would put me on somewhat of a fast. That is an interesting concept and it makes sense the way you explained it. I may start using your tip because ever since I was able to start training a little harder, my appetite has really decreased. Though my appetite for red wine hasn't! Lol. Thanks Bill.
28 Jun 14 by member: madanjen
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superb! so happy for you. i hope your stomach feels better though.
29 Jun 14 by member: Gnewfry
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Congratulations! And such a workout, too! Fast walking/jogging at 4.0/6.5. I'd call that running. I now do what I think of as fast walking/jogging at 3.8-3.9/4.5-4.7 at a 2.5 incline and the jogging tires me out a lot (ideally, I do 2 minutes walking and 1 minute jogging). Maybe I'll build this up, but I can't imagine making it to 6.5. What a mensch!
29 Jun 14 by member: sw21204
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29 Jun 14 by member: Kiki8123
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I am in awe of your weight loss and the calories you can consume; you had to have been really physically active. What age range are you? you surly are doing everything right
29 Jun 14 by member: foreverhealthy3
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I didn't doubt for a second that you'd make it. CONGRATULATIONS!! (both for the weight and for being below 15% bf!)
29 Jun 14 by member: TXSnowman
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How low will you allow your weight to go?
29 Jun 14 by member: ClassicRocker
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Hey Bill,
I strongly suggest that you ignore BMI completely. The scientists that use BMI for research pretty much all agree that BMI is extremely useful for looking at large sample sizes of people (ie - Holland, or North America, or an entire University Student Body). However, they feel that it is completely un-useful in looking at a single human being, and think that Doctors shouldn't be making suggestions on ideal weight to their patients on it. Your tracking of your body fat percentage is far more accurate and useful.
As for the hydrated vs un-hydrated body fat percentage....since the electrical impedance measurement of body fat treats fluid in your system the same as fluid in your lean muscle tissue, the higher the water content, the lower the body fat and vice versa. Therefore, you may want to take a morning reading and a pre-dinner reading and average them. Repeat for a few days and average the three day results to get a good moving average.
Congrats again on your continued success.
29 Jun 14 by member: TXSnowman
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So I say to myself... glad I'm not a man and wanting to cut and buff. Good Luck Bill.
29 Jun 14 by member: ClassicRocker
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Yeah, Classic. Glad you see it now. Life is much rougher for us guys. :/
29 Jun 14 by member: northernmusician
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Hey, I was a big George Peppard fan!hehe would love to hear a voice over :) congrats Bill, plenty to smile about, your journals are becoming infectuous!
30 Jun 14 by member: Jenfar
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Love your A Team quote :) Congrats!
30 Jun 14 by member: mrspackrat
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Draglist's Weight History
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