Draglist's Journal, 26 Aug 14

Another good eating day helped me drop another pound. Pre-dinner weight of 213.4. Going to try some Mrsmole-recommended HIIT exercise tonight to see if I can force some of this water out (an extra 14.4 lbs to go). Ended up at just over 1400 calories today. I figure I could have eaten an easy 1670 today based on my exercise (even before working out) but I'm not hungry so not forcing it. Sodium 1438.

Here are the 8/26/14 Tanita Numbers (pre-dinner, pre-workout):

Weight - 213.4
Goal Weight (10% BF) - 206.4
Total body fat % - 12.8
Total body fat lbs. - 27.6
Total body water % - 67.5
Visceral fat rating - 8
Muscle mass lbs. - 176.8
Physique rating - 6
Bone mass lbs. - 9.0
Daily calories: 4359 (RDI 2449)
Metabolic age - 14

If It Fits Your Macros numbers (macro numbers in grams, rounded):
Today targets: 80 fat, 80 carbs, 40-50 fiber, 200 protein, 1840 cals
Today ate: 58 fat, 62 carbs, 28 fiber, 162 protein, 1406 cals (2959 used, 1553 deficit)
Running avg: 84 fat, 197 carbs, 163 protein, 2262 cals (2672 used, 410 deficit)
96.8 kg Lost so far: 50.6 kg.    Still to go: 3.8 kg.    Diet followed: 100%.

View Diet Calendar, 26 August 2014:
1406 kcal Fat: 57.71g | Prot: 162.17g | Carbs: 62.11g.   Breakfast: Nature's Way Efagold Coconut Oil. Lunch: Body Fortress Super Advanced Whey Isolate - Vanilla Creme, Now Real Food Golden Flax Seeds, Bob's Red Mill Chia Seed, dannon Light & Fit Greek Yogurt, Green String Beans, Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate. Dinner: County Line Meat Stick, Celsius Sparkling Orange, Lettuce Salad with Assorted Vegetables, Pork Chops (Top Loin, Boneless), Kohlrabi, Bolthouse Farms Caesar Parmigiano Creamy Yogurt Dressing, Pork Chops (Top Loin, Boneless). Snacks/Other: One A Day Men's Health Formula Multivitamin Supplement, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg. more...
2959 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 5.7 kg a Week

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Comments 
Good job! 
26 Aug 14 by member: pwrestlephoto
Thanks, Pam! 
26 Aug 14 by member: Draglist
OK. Mrsmole shared a fascinating link to a Ketogenic Diet site today. It had a great suggestion (and reasoning) to do High Intensity Interval Training (HITT). I usually walk for an hour at 4 mph on a 10 percent grade on my treadmill. Tonight, I walked for four minutes at an average of 3.5 mph, then I RAN for one minute at a full 10 mph. It was so fast that I had to lift myself up and put my feet on the sides after each minute at 10 mph! I really got a good sweat going. I did 45 minutes that way. Let's see what the morning weigh in looks like! 
26 Aug 14 by member: Draglist
HIIT is the whole point of my Orange Theory Fitness workouts - with plenty of weight work thrown in to the workout as well. Being able to exert to your max then slow down and then back up to max again is how we exercise our actual heart muscle! So cool you did the RUN today... 
26 Aug 14 by member: HCB
Thanks, HCB. It paid off with a morning weigh in of 210.6. Will continue.  
27 Aug 14 by member: Draglist
So glad to hear about this progress! From a PRE-dinner weight of 213 to a morning weight of 210, I'd say that's really working, bog time. HIIT is the way to go! I'm hitting it hard tonight myself, as well. Glad to see the remarks from HCB also. 
27 Aug 14 by member: mrsmole
P.S. Nice, low carb numbers today, Draglist! That can only help keep that glycogen out of the old muscles, too! 
27 Aug 14 by member: mrsmole
Thanks for the info, MrsMole! Going to rock low carb and HIIT this week.  
27 Aug 14 by member: Draglist

     
 

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