Draglist's Journal, 01 Mar 14

Got a slightly lower 211.6 weigh in after a 3000 calorie plus indulgence day yesterday. Did a 16:8 fast and then an 880 calorie treadmill workout at the end of the fast. First time without dropping the speed at 119 bpm. My heart rate got to 135 bpm once, but that was in the 53rd minute of the hour. Stayed right at about 130 for most of the walk. Felt great. Let's see if it helps to burn any more fat.

Entered the 211.6 as a starting point and 195 as an ending point for March using the Drs. Kevin Hall and Carson Chow tool. I'm realistically looking for 200-203, but building in a little wiggle room. According to my calculations, I'll need a deficit of 1276 calories per day to do the trick. I'm going to round that up to 1300 per day to make it easy to do and give myself a little more of a buffer.

Typically, I'm burning 2350 a day before any exercise. So on days like today when I burned 3000 plus calories, I'll be able to eat 1700 calories. On days when I work out less, I'll be down to 1200 or so. If I eat a little more over weekends, I'll use Mondays as adjustment days to get back on track (my average calorie burn minus 1300). I will not go lower than 1000 per day (unless I need to do it once a week on Mondays).

I will use the IIFYM macros for rough percentages of intake, but will not be able to get all the macros in. After this radical March experiment, in April I plan to enter a maintenance period of approximately 2200-2300 calories per day, largely following IIFYM guidelines. Happy March, everyone!

Here are the 3/01/14 Tanita Numbers (after 16:8 fast and 880 calorie treadmill workout):

Weight - 211.6
Total body fat pct - 17.5
Total body water pct - 58.3
Visceral fat rating - 10
Muscle mass lbs. - 166.0
Physique rating - 6
Bone mass lbs. - 8.6
Daily calories: 4096 (BMR 2301)
Metabolic age - 28
96.0 kg Lost so far: 51.4 kg.    Still to go: 3.0 kg.    Diet followed: Reasonably Well.

View Diet Calendar, 01 March 2014:
2206 kcal Fat: 68.69g | Prot: 178.64g | Carbs: 226.86g.   Breakfast: Navitas Naturals Organic Raw Chia Seeds, Dannon Oikos Greek Nonfat Yogurt - Plain, Syntrax Nectar Vanilla Bean Torte Whey Protein Isolate, The Baker Honey Oat Granola with Almonds. Lunch: EfaGold EfaGold Pure Extra Virgin Coconut Oil, safeway SFWY BERRY MIX, Syntrax Nectar Vanilla Bean Torte Whey Protein Isolate, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Lucerne 2% Low Fat Cottage Cheese. Dinner: Pears, Snapple Diet Peach Iced Tea (16 oz), Eating Right Turkey Meatloaf, Green String Beans, Lettuce Salad with Assorted Vegetables. Snacks/Other: Vitafusion Power C Gummy Vitamins, Nature Made Adult Gummies Fish Oil, vitafusion 027917022703, vitafusion Vitafusion vitamin d3, Schiff Probiotic Gummies, Unreal Peanut Butter Cups, Market Pantry Lightly Salted Dry Roasted Peanuts. more...
3059 kcal Exercise: Walking (moderate) - 3/mph - 8 minutes, Walking (brisk) - 4/mph - 1 hour and 45 minutes, Resting - 12 hours and 35 minutes, Sleeping - 9 hours and 32 minutes. more...
Losing 0.4 kg a Week

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Comments 
Please forgive me for asking because I am sure you have covered this before, but are you waiting for April before you start eating vegetables again?  
01 Mar 14 by member: BuffyBear
I have not cut out veggies, I was just being strict with carbs. But I've been eating veggies all along. None today yet, but did have some berries and a pear. Had asparagus yesterday, broccoli the day before, etc. Thanks for looking out for me, though! 
01 Mar 14 by member: Draglist
Good boy, eating your veggies. 😉 
01 Mar 14 by member: wholefoodnut
Ditto what Wholefood said! 
01 Mar 14 by member: BuffyBear
That's the mama and gramma talkin.  
01 Mar 14 by member: wholefoodnut
Works for me! I'm being well looked after! 
01 Mar 14 by member: Draglist
Smiles 
01 Mar 14 by member: wholefoodnut

     
 

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