Draglist's Journal, 06 Sep 14

Got the 190s again after a 16:8 fast and another hour on the treadmill. Tried to do HIIT again after an hour of it last night but my thigh muscle said, "No way." Need a professional masseuse! Will eat somewhere between 1700-1900 calories today, depending on my overall calorie burn for the day. Going to try to target about a 750 calorie deficit per day. Slightly dehydrated, so I think my fat percentage is actually lower than this.

Here are the 9/06/14 Tanita Numbers (post 16:8 fast, post hour treadmill):

Weight - 199.2
Goal Weight (10% BF) - 189.6
Total body fat % - 14.4
Total body fat lbs. - 28.6
Total body water % - 62.6
Visceral fat rating - 8
Muscle mass lbs. - 162.2
Physique rating - 6
Bone mass lbs. - 8.4
Daily calories: 3970 (RDI 2230)
Metabolic age - 20
90.4 kg Lost so far: 57.1 kg.    Still to go: 0 kg.    Diet followed: 100%.

View Diet Calendar, 06 September 2014:
2239 kcal Fat: 107.29g | Prot: 141.74g | Carbs: 159.08g.   Breakfast: Nature's Way Efagold Coconut Oil. Lunch: Safeway Organic Whole Strawberries Frozen, Baby Spinach, Diamond of California Slivered Almonds, Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate, Bob's Red Mill Chia Seed, Now Real Food Golden Flax Seeds, Healthworks Cacoa Nibs, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Sweet Cherries, Blackberries, Snapple Diet Peach Iced Tea (16 oz). Dinner: Broccoli, Shadybrook Farms Boneless Turkey Breast Chops, Lettuce, Safeway Safeway gourmet salad toppers cranberry and roasted almonds, Girard's Caesar Dressing, Bolthouse Farms Classic Ranch Yogurt Dressing. Snacks/Other: One A Day Men's Health Formula Multivitamin Supplement, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg, Pure Protein Chocolate Deluxe High Protein Bar (Small), Sweet Cherries, Coors Light Beer (Bottle), Leinenkugel Summer Shandy. more...
2913 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 13.3 kg a Week

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Comments 
You can do it... 
06 Sep 14 by member: corifeo
Thanks, Corifeo. Nice to have a bodybuilder in my corner! 
06 Sep 14 by member: Draglist
Ok, I have to ask - wth is Tanita...16:8 fast...visceral fat rating...??? I'm just happy if my scale says I've lost half a pound...maybe I shouldn't even be on this site, as I don't have anywhere NEAR the dedication most of the ppl on here do... 
06 Sep 14 by member: kmkjmomma
Have you thought about using a foam roller on your thigh? 
06 Sep 14 by member: ChrisComedy
Hi kjkjmomma. The Tanita BC533 is a Biometric Impedance Analysis (BIA) scale. It provides those additional readings by sending a small pulse through the body. Since fat, muscle, and bone are of distinct different densities, it can approximate the amount of body fat vs. lean mass. It helps me understand what's really going on inside! Dedication or obsession? I'll cop to either! : ) 
06 Sep 14 by member: Draglist
Hi Chris. Thanks. I've heard of those but not enough. Can you tell me about it? 
06 Sep 14 by member: Draglist
Only you! He did it once again!  
06 Sep 14 by member: C67241
I don't pretend to be an expert. Supposedly, they perform the same function as a deep tissue massage in working the kinks out, but you can do it on yourself - cheaper too. I gather you only do it for one to two minutes. Look on YouTube and you'll see plenty of videos on the subject. Foam rollers are pretty cheap. Depending on the size, they sell for $10 and up. I'm waiting for a book coming out in November before getting deeper into it: "Trigger Point Therapy with the Foam Roller: Exercises for Muscle Massage, Myofascial Release, Injury Prevention" by Karl Knopf M.D. and Chris Knopf. 
06 Sep 14 by member: ChrisComedy
Great job, Draglist. I know how tempting the "more is better" idea is, especially with the success you've had with the HIIT, but I think that's why they recommend up to 3X/week. Your complaining muscles are telling you to rest and I'm so glad you listened. It can really squeeze the juice out of your muscles. Have a little salt and potassium today if you can (may a tomato sliced with a little salt sprinkled?) 
06 Sep 14 by member: mrsmole
i am a physical therapist. stuff like the foam roller can really help get the kinks out. we call it self massage. i would do it for more than a couple of minutes. you're supposed to hold a stretch for 20 seconds to get any change in muscle length. you can use a foam roller, or one of those massage tools that has three round feet coming off a center ball, or a tennis or volley ball, or anything really. i have a great s shaped plastic device with balls on the ends which is wonderful for reaching my back. 
06 Sep 14 by member: Gnewfry
Gnewfry, when you say more than a couple of minutes, is there a specific amount of time you recommend? 
06 Sep 14 by member: ChrisComedy
Fantastic!!!!!! You did it Below 200!!!!!!!!! 
06 Sep 14 by member: pwrestlephoto
Thanks, C and Pam! Thanks for the info on the muscle roller and HIIT, Chris, Pam, and Gnewfry! I appreciate it. I will check out Youtube. 
06 Sep 14 by member: Draglist
Way to Bill. Of course we knew you'd do it.  
06 Sep 14 by member: jmb3450
WooHoo! 
06 Sep 14 by member: Deb_N
Thanks, Jim and Deb! Now, to get into the low 190s... I'm realistically targeting 194 this month. Got guests coming in next week that will have us partying from Wednesday through Sunday. Will have to watch myself! 
06 Sep 14 by member: Draglist
Congrats! Way to go. 
06 Sep 14 by member: MomjjjaLou
Yay!! Way to usher in one-derland! Good luck with being careful with guests around.  
06 Sep 14 by member: kattay
KmKjmomma, not to worry. A lot of us here on FS aren't, or can't, be as dedicated and/or obsessed as some other members. We, like you, are just happy to see the scale pointing in the right direction, and hopefully, seeing a nice difference on the measuring tape. Good luck to all! 
06 Sep 14 by member: kattay
Thanks, MomjjjaLou and Kattay! That's right... I'm in a unique place with my kids gone and just my wife and me here. And I'm fortunate to be able to buy the best food and supplements (protein powder, etc.) Everyone just needs to do the best they can! 
06 Sep 14 by member: Draglist

     
 

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