Draglist's Journal, 05 Sep 14

Did squeeze out .4 pounds after a one hour HIIT treadmill workout. Did 4mph at 0 to 10 degree incline (up .5 degrees every minute) with an 8 or 9 mph run for a minute every five minutes. Decided to keep rolling for a full hour that way. Really turned on the sweat. Hoping for a nice new (recent) low in the morning but got one tonight as a bonus, even after dinner!

Second 9/05/14 Tanita Numbers (post-dinner, post one hour HIIT treadmill):

Weight - 203.4
Goal Weight (10% BF) - 194.7 (192 actual, so 2.7 lbs. of extra water/glycogen)
Total body fat % - 13.9
Total body fat lbs. - 28.2
Total body water % - 64.2
Visceral fat rating - 8
Muscle mass lbs. - 166.6
Physique rating - 6
Bone mass lbs. - 8.6
Daily calories: 4086 (RDI 2296)
Metabolic age - 18

If It Fits Your Macros numbers (macro numbers in grams, rounded):
Daily targets: 70 fat, 130 carbs, 40-50 fiber, 200 protein, 1950 cals
Today ate: 53 fat, 114 45 fiber, 187 protein, 1688 cals (2912 used, 1224 deficit)
Running avg: 57 fat, 157 carbs, 153 protein, 1896 cals (2696 used, 800 deficit)
92.3 kg Lost so far: 55.2 kg.    Still to go: 0 kg.    Diet followed: 100%.

View Diet Calendar, 05 September 2014:
1688 kcal Fat: 52.82g | Prot: 187.42g | Carbs: 113.54g.   Breakfast: Nature's Way Efagold Coconut Oil. Lunch: Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate, Now Real Food Golden Flax Seeds, Bob's Red Mill Chia Seed, Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate, Brussels Sprouts, Fiber One Protein Bars - Coconut Almond. Dinner: oscar mayer carving board chicken breast-lunch meat, Celsius Green Tea Raspberry Acai, Tomatoes, Green Peppers, StarKist Foods Chunk Light Tuna in Water (Pouch), Beaver BEAVER CRM HRSRDSH SQZ, Hellmann's Cholesterol Free Canola Mayonnaise. Snacks/Other: One A Day Men's Health Formula Multivitamin Supplement, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg, Healthworks Cacoa Nibs, dannon Light & Fit Greek Yogurt, Pure Protein Chewy Chocolate Chip High Protein Bar (Small). more...
2912 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 0.6 kg a Week

13 Supporters    Support   

That's great. I hope your morning weigh in will be a good one :-) 
06 Sep 14 by member: snezica
Thanks, Snezica. So far, so good! I hit 201.6 upon waking. Will record again after I finish my 16:8 fast and another workout. 
06 Sep 14 by member: Draglist
Good Job!!! 
06 Sep 14 by member: TAIC69
Thanks, TAIC! 
06 Sep 14 by member: Draglist
Awesome hard work, Bill. Very happy for you that you are able to keep that up for an hour. Wow-wee! 
06 Sep 14 by member: mrsmole
Great job - wow an hour on tne treadmill - awesome!  
06 Sep 14 by member: MontanasMom
Thanks, mrsmole and MontanasMom! Started my HIIT minutes at 8mph. Those felt OK so after two of them I bumped it up to 9mph. I made it through two of those and back to 8mph. Funny... my left thigh muscle starts to cramp up at one mph higher, but not so much at 8mph. But then today (Saturday) I attempted to do 8mph HIIT and there was no way. Immediate pain and cramping. Something to keep an eye on. But an hour at 3.5 to 4.0 mph earned me a 199.2. I'll take it! Thanks for the awesome friendship and support. Bill 
06 Sep 14 by member: Draglist


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