Draglist's Journal, 07 Dec 14

Got a 205.8 weigh in after 16:8 fasting and a one hour non-HIIT treadmill workout. Used my new Fitbit Surge watch to track heart rate. At 4mph and varying grades up to 10 percent, I stayed in the fat burning zone but never hit the cardio zone. I only lost one pound during the workout and I did not sweat that much. Will be interesting to see how the new device tracks a HIIT workout. Dehydration skewing body fat and muscle mass numbers. Happy Sunday, everyone.

Here are the 12/07/14 Tanita Numbers (post 16:8 IF, post 60 minutes non-HIIT treadmill):

Weight - 205.8 (goal at 10% BF - 180.0) - 25.8 to lose
Total body fat % - 18.0 (goal is 10% BF) - 8.0 to lose
Total body fat lbs. - 37.0 (goal at 10% BF - 18.0) - 19.0 to lose
Total body water % - 57.5 (goal is 50-65)
Visceral fat rating - 10 (goal is 7)
Muscle mass lbs. - 160.6 (goal at 10% BF - 154.0) - 6.6 lbs. extra water
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.2 (goal at 10% BF - 8.0) - .2 lb. extra water
Daily calories: 3952 (RDI 2220)
Metabolic age - 30
93.3 kg Lost so far: 54.1 kg.    Still to go: 0.4 kg.    Diet followed: 100%.

View Diet Calendar, 07 December 2014:
1898 kcal Fat: 62.25g | Prot: 160.04g | Carbs: 186.75g.   Lunch: Arnold 100% Whole Wheat Flax & Fiber Sandwich Thins, Cream Cheese, Papa Steve's Apple Cinnamon Crunch Protein Bar, Lucerne Greek Nonfat Yogurt, Organic Black Cumin Seeds, Super Advanced Whey Isolate - Vanilla Creme, Chia Seed, Cacoa Nibs, Bob's Red Mill Organic 100% Whole Ground Golden Flaxseed Meal, Snapple Diet Peach Iced Tea (16 oz). Dinner: Crock Pot Turkey Chili. Snacks/Other: One A Day Men's Health Formula Multivitamin Supplement, Nature Made Magnesium Citrate, Nature Made Fish Oil 1000 mg, Swanson Apple Cider Vinegar Capsules, Body Fortress Super Advanced Whey Isolate Chocolate, Organic Black Cumin Seeds, Bell Plantation PB2 Chocolate Powdered Peanut Butter, Safeway Unsweetened Mixed Berries, Blue Diamond Almond Breeze Unsweetened Vanilla Milk. more...
2947 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 1.3 kg a Week

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Comments 
How do you drop weight in big chunks like that? you were over 210 last time I saw. Great job!  
07 Dec 14 by member: madanjen
Thanks, Madanjen! The water weight goes on very quickly when I overeat carbs and sodium. But it comes off just as quickly when I get back to my regimen. 
07 Dec 14 by member: Draglist
What would constitute the cardio zone? Is it 30 BPM over your resting rate or am I pulling that out of the air? 
07 Dec 14 by member: ChrisComedy
Congrats!!!!!-almost at goal again!!!!- I am hoping monday I have lost water weight after Fri/sat eating festivals so to speak - Good sign from midnight yesterday to 8am today I dropped 4 pounds of water, I am hoping for another 4 we will see! 
07 Dec 14 by member: pwrestlephoto
Chris, here is what the Fitbit site says: Heart rate zones can help you optimize your workout by targeting different training intensities. Your zones are calculated based on a percentage of your estimated maximum heart rate. Fitbit calculates your max heart rate with the common formula of 220 minus your age. The illustrations below provide examples for each zone. Note that the appearance of the heart icon on your tracker tells you your zone at a glance. For more information about zones, see the American Heart Association's Target Heart Rates article. PEAK ZONE Peak zone, which means your heart rate is greater than 85% of maximum, is the high-intensity exercise zone. The peak zone is for short intense sessions that improve performance and speed. User-added image CARDIO ZONE Cardio zone, which means your heart rate is 70 to 84% of maximum, is the medium-to-high intensity exercise zone. In this zone, you're pushing yourself but not straining. For most people, this is the exercise zone to target. User-added image FAT BURN ZONE Fat burn zone, which means your heart rate is 50 to 69% of maximum, is the low-to-medium intensity exercise zone and may be a good place to start for those new to exercise. It’s called the fat burn zone because a higher percentage of calories are burned from fat, but the total calorie burn rate is lower. User-added image OUT OF ZONE When you’re out of zone, which means your heart rate is below 50% of maximum, your heart rate may still be elevated but not enough to be considered exercise. User-added image 
07 Dec 14 by member: Draglist
Great job, Pam! Congrats on your water drop! 
07 Dec 14 by member: Draglist
Thanks for taking the time to offer a comprehensive answer. Good that Fitbit gives you such useful information. Wish I could say Withings did the same, but I haven't seen it. You get your resting rate, but no analysis or interpretation. 
07 Dec 14 by member: ChrisComedy
They did great and made it a simple cut and paste for me. All fascinating. 
07 Dec 14 by member: Draglist
Bill,THIS is some info *I* can understand :) Thank you &.....is your metabolic age, AGING?! 
07 Dec 14 by member: myawethinTICself
BTW-The book"Younger Next Year for Women,just came in!!! 
07 Dec 14 by member: myawethinTICself
Hi Mya! It's a feature of the Biometric Impedance Analysis process. The numbers are all relative based on the amount of water in someone's body. When the water level is low (like 57.5 percent showing today), the body fat reads about two percent high, the visceral fat reads about 1 rating high, the muscle mass goes down, and the metabolic age goes up by 10-15 years. The best time to take a reading is just before dinner every day. The only real valid reading on the weekends at noon is the weight. More valid readings will occur tomorrow afternoon at about 6:30 pm when I get home from work. 
07 Dec 14 by member: Draglist
I'll be sure to check in with your journals tomorrow then. That sure is a whopping jump....10-15 yrs! BUT,soon you'll be reversing like Benjamin Button ;> 
08 Dec 14 by member: myawethinTICself
Have you ever thought about getting a Fitbit Aria scale? 
08 Dec 14 by member: ChrisComedy
Yes, but it only seems to calculate BMI. I want the other readings as well... 
08 Dec 14 by member: Draglist
Should read a little lower tonight, Mya. Something in the early 20s. 
08 Dec 14 by member: Draglist
Understandable. For what they charge, it should do more. 
08 Dec 14 by member: ChrisComedy
I'll be watching.... :) 
08 Dec 14 by member: myawethinTICself
Made it to 'virtual 24' which is about what I expected based on the hydration level.  
09 Dec 14 by member: Draglist
I was looking ...... great job,both of getting back on point AND of predicting you would! :) I am excitedly anxious to be able to do that :D 
09 Dec 14 by member: myawethinTICself
Thanks. Need to tweak the formula a bit. I'm pretty confident I can establish a baseline of how much each percent of body water affects the rest of the numbers. 
09 Dec 14 by member: Draglist

     
 

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