Draglist's Journal, 31 Aug 14

Did my 16:8 fast and then a one hour treadmill workout. Got down to 201.4 afterwards, which is about as close to getting back to the 190s as I thought I could achieve in August. Extra carb water is officially gone. Not bad. Began to do HIIT, but my left thigh cramped up and my left knee tweaked a bit when I cranked it to 10 mph. Had to back it down to 3.5 mph for the first half hour and then up to 4.0 mph for the second half hour. Still pretty sore. Will have to do more stretching if I'm going to run all out (even for a minute at a time). Dumb. Ate most of my calories in snacks during the first hour of the day after midnight. Just had a big kale and tomato salad at 4pm then will do grilled salmon and wilted spinach at 7pm to round out the day. Tomorrow begins a new month! I'll enjoy chicken on the grill and maybe even a few beers. Happy Labor Day, American pals! Sodium 2752 (salmon was about 1500 alone).

Here are the 8/31/14 Tanita Numbers (4:00 pm; post 16:8 fast and one hour treadmill):

Weight - 201.4
Goal Weight (10% BF) - 191.3
Total body fat % - 14.5
Total body fat lbs. - 29.2
Total body water % - 62.8
Visceral fat rating - 8
Muscle mass lbs. - 163.8
Physique rating - 6
Bone mass lbs. - 8.4
Daily calories: 4016 (RDI 2256)
Metabolic age - 20

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: 108 fat, 216 carbs, 48 fiber, 119 protein, 2608 cals (2554 used, 54 surplus)
Running avg: 82 fat, 190 carbs, 166 protein, 2227 cals (2668 used, 441 deficit)
91.4 kg Lost so far: 56.1 kg.    Still to go: 0 kg.    Diet followed: Reasonably Well.

View Diet Calendar, 31 August 2014:
2608 kcal Fat: 108.06g | Prot: 118.65g | Carbs: 216.06g.   Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Kale, Tomatoes, Bolthouse Farms Honey Mustard Yogurt Dressing, Celsius Sparkling Cola. Dinner: Baked or Broiled Salmon, Spinach. Snacks/Other: One A Day Men's Health Formula Multivitamin Supplement, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg, Red Lobster Single Malt Scotches, Pinot Noir Wine, Fiber One 90 Calorie Cinnamon Coffee Cake, Fiber One 90 Calorie Lemon Bar, Nature Valley Protein Chewy Bars - Salted Caramel Nut, Fiber One Protein Bars - Coconut Almond, Ghirardelli Dark Chocolate Squares with White Mint Filling, Ghirardelli 60% Cacao Dark Chocolate Squares, Unreal Peanut Butter Cups, Weight Watchers Ice Cream Bars - English Toffee Crunch. more...
2554 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 7.6 kg a Week

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Comments 
Ouch - sounds like you tweaked yourself a bit. Running "all out" should only be for one minute or less...so you are right on target. Stretching is essential and I know you have it well researched and will figure it out quickly! Have a happy day tomorrow. 
31 Aug 14 by member: HCB
Thanks, HCB. You, too! 
31 Aug 14 by member: Draglist
Congrats on losing the water weight :-) 
31 Aug 14 by member: snezica
So thrilled that you did this, Draglist. Hope your leg feels better soon. Looking forward to an awesome September. 
31 Aug 14 by member: mrsmole
Thanks, Snezica! Thanks, Mrsmole! It was fun doing it along with you. 
31 Aug 14 by member: Draglist
Have a great holiday! Good luck in September! 
31 Aug 14 by member: Deb_N
Thanks, Deb! And the same to you! 
31 Aug 14 by member: Draglist
Congrats, a lot of work getting back to the 190's Good job.  
01 Sep 14 by member: altagent
Way to go! God Bless... 
01 Sep 14 by member: MomjjjaLou
Thanks, Altagent! Appreciate it. Thanks, MomjjjaLou! 
01 Sep 14 by member: Draglist
well done I also do the 16:8 fast!!! it's wicked!! I 've made tons of gains :) 
01 Sep 14 by member: SergioZ07
Excellent. Yes, it works great for me. I find that on those rare occasions when I do eat earlier, I end up wanting to eat much more throughout the day. 
01 Sep 14 by member: Draglist
Almost there… great job.  
01 Sep 14 by member: corifeo
You are almost there I think you'll be in the 190's by the end of the week 
01 Sep 14 by member: Rockiesfan
Thanks, Corifeo and Rockiesfan. Should be able to. Will eat a bit more than usual today including a few beers so that might be a speed bump! 
01 Sep 14 by member: Draglist
Thanks, Corifeo and Rockiesfan. Should be able to. Will eat a bit more than usual today including a few beers so that might be a speed bump! 
01 Sep 14 by member: Draglist
Nice job!  
01 Sep 14 by member: Sherillynn
Thanks, Sherilynn! 
01 Sep 14 by member: Draglist

     
 

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