Draglist's Journal, 31 May 14

Last day of May 2014! Goal for this month was 200 pounds flat and as close to 25 percent body fat as I could get. My strategy for May was to eat just enough and work out just enough each day to exactly burn the maximum amount of body fat that a body theoretically can convert to energy each day (31.4 calories per pound of body fat). I did that until last weekend, when I took a road trip and had two high calorie days eating out with friends. To get back on track with my average calorie goals for the month, I ate an average of 1150 calories per day during the last week of the month. I had a lot of water weight to lose, as I went up to 209.8 over that weekend and I had to hit 200.0 in a week.

I started to lose water weight mid week and hit 205 pretty fast, but then popped back and forth from 204 to 205, including yesterday's evening weigh in, which was 205.4. A tall order to drop 5.4 pounds in a day. But my strategy was to lift weights last night, do a 16:8 fast, get some sleep, do an hour on the treadmill, and then hop on the scale for my official Saturday afternoon weigh in.

So... woke up today and was gratified to get 203.4 immediately. The past few Saturdays, I've had three cups of coffee and a big glass of water before my end of 16:8 workout. Today, I decided to work out thirsty... I wanted to sweat out the fat and water already in my body... not any new liquid. I took a shot -- don't know how logical that was, but it's what I went for.

Did an hour on the treadmill with my favorite Pandora mix playing. Did 4.0 miles per hour at a 10 percent grade and every five minutes, I dropped to 3.0 mph to mop my brow and take a breather. Burned 830 calories per my machine.

Grabbed a shower and stepped into my bathroom for the moment of truth...

200.2! How about that? I hopped off again, reset, and hopped back on just to make sure... 200.2 came up again. You'll forgive me for calling that a WIN and an achievement of my goal!

This will be my new starting point for June 2014. I'm going to target 195 now. Although I'm officially at my FatSecret goal, I'm still going for 10 percent body fat and I think that I'll probably need to get to 195 at my current muscle mass amount to hit that. BUT... I have an entire month to do it, so I'm going to be able to eat much more per day than I've been... Probably 2000 to 2100 calories. I'll work that out later.

Anyway, thanks for following along. Your support and friendship has been amazing and has really enriched my life this past few years. Let's keep it going together! Bill

Here are the 5/31/14 Tanita Numbers (post 16:8 fast, post 830 calorie treadmill workout; body fat and water numbers skewed due to overnight dehydration):

Weight - 200.2
Goal Weight (10% BF) - 187.6
Total body fat % - 15.6
Total body fat lbs. - 31.4
Total body water % - 60.5
Visceral fat rating - 9
Muscle mass lbs. - 160.6
Physique rating - 6
Bone mass lbs. - 8.2
Daily calories: 3936 (RDI 2211)
Metabolic age - 23
90.8 kg Lost so far: 56.6 kg.    Still to go: 0 kg.    Diet followed: 100%.

View Diet Calendar, 31 May 2014:
1561 kcal Fat: 42.81g | Prot: 154.97g | Carbs: 144.62g.   Breakfast: Syntrax Nectar Chocolate Truffle Whey Protein Isolate, Navitas Naturals Organic Raw Chia Seeds, Blueberries, Now Real Food Golden Flax Seeds, Organic India Whole Husk Psyllium, Coffee-Mate Sugar Free Hazelnut Liquid Coffee Creamer, Grapes, Fiber One 80 Calorie Cereal - Chocolate, Dannon Oikos Greek Nonfat Yogurt - Plain. Dinner: Baked or Broiled Salmon, Green String Beans, Tomatoes, Onions, Cucumber (with Peel), Kraft Light Balsamic Vinaigrette Dressing. Snacks/Other: Member's Mark Omega 3 Fish Oil (1000 mg), One A Day Men's Health Formula Multivitamin Supplement, Red Lobster Single Malt Scotches. more...
2981 kcal Exercise: Housework - 49 minutes, Walking (brisk) - 4/mph - 1 hour and 45 minutes, Resting - 11 hours and 44 minutes, Sleeping - 9 hours and 42 minutes. more...
Losing 12.7 kg a Week

20 Supporters    Support   

1 to 20 of 31
What a strong finish for May. I was excited to see your post today. Well done and congrats on meeting your goal. 
31 May 14 by member: ChicaLean
Yes indeed, a strong finish. I can do the 4.0 mph, but not sure about the 10% grade. I'd have to drop back and mop my brow as well! 830 calories in one session is pretty amazing. 
31 May 14 by member: gilliansings
Woo hoo !! Well done on hitting your goal :-)  
31 May 14 by member: shaz7140
Great work toward hitting your goal. Good luck with your June goals. J 
31 May 14 by member: JovialJ
Thanks, everyone! Appreciate it. 
31 May 14 by member: Draglist
Good job, Bill!  
31 May 14 by member: Deb_N
Way to go buddy...you have done soooo well...Proud of you...:O) 
31 May 14 by member: BHA
Thanks, Bren! Thanks, Deb! Thanks, Jovial! Thanks, Shaz! Thanks, Gillian! Thanks, ChicaLean! 
31 May 14 by member: Draglist
Bill, have you noticed the correlation between trips and high calorie days? It would appear that you do best when confined to your house. I recommend you never leave home again. Just kidding. Seriously, though, for your success to be maintained long-term, you will need to figure out some way to manage eating out with friends and those lengthy family visits. You're so close to goal, I'll bet you can just taste it! Hang in there and keep up the good work.  
31 May 14 by member: mrsmole
Thanks, MrsMole. Yes, but I call it living life to the fullest when I'm with family and friends. I do not allow myself to eat out or have treats day to day. But when I get together with loved ones, I do indulge with the (recently obtained) knowledge that I can get back on track when I get back to my routine. It's truly the best of both worlds. Continued success to you. 
31 May 14 by member: Draglist
Okay, that makes sense. I'm glad you have it worked out and seem to have a nice day to day routine worked out. Your ability bounce back is tremendous! I'll see you at 200 myself very soon. Meet you at the finish line! 
31 May 14 by member: mrsmole
I'd call that a win too. Well done!! 
01 Jun 14 by member: Phooka
Way to go Bill, you are one determined dude. That will get you where you want to be. 
01 Jun 14 by member: jmb3450
Thanks, Phooka and JMB! 
01 Jun 14 by member: Draglist
Awesome results Bill! I knew you'd make it. Just as I know that you'll ultimately make it to 10% BF, whatever weight that may end up being. 
03 Jun 14 by member: TXSnowman
Thanks, TXSnowman! That is turning out to be quite a challenge, but I have nothing but time! 
03 Jun 14 by member: Draglist
You are very determined. Some of your dedication is rubbing off on me. Thanks!!!! 
03 Jun 14 by member: chesgreen
Dang it. Putting on my work out clothes and going for #2 for the day. I was going to relax and have a glass of wine but maybe I will do that after a good burn.  
03 Jun 14 by member: chesgreen
Thanks, Chesgreen! Yes, since I'm doing 16:8 daily fasting and didn't get home until 7pm, I went ahead and ate my MASSIVE dinner before working out. I can't believe how much food I get with 2160 calories. But now I need to get on the treadmill with a full tummy. But all is good. Enjoy that wine later! 
03 Jun 14 by member: Draglist
30min, 1.6 miles, 5-7 degree incline all while unmotivated. Hope this hard work pays off.  
03 Jun 14 by member: chesgreen


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