Draglist's Journal, 09 Dec 14

Some interesting results tonight. Ate 978 calories through lunch and came home at 208.8 lbs. That was a .6 leap from this morning and 3 lbs. heavier than post workout on Sunday. I was not happy. Rainy and miserable downtown all day so I only got three miles of walking in. I figured that was my issue so I jumped on the treadmill as soon as I got home for a HIIT workout.

I have a new Fitbit Surge watch that keeps track of heart rate. I walked at varying degrees of elevation the other night up to 4mph but never broke into the fat burning zone (let alone the cardio zone). I was eager to see what a hard core HIIT workout would do. I did the first five minutes at 3mph to warm up and I literally never left the 60 beats per minute zone (resting for me is 45-50 bpm). After five minutes, I set the treadmill to 10 mph and did a hard sprint for a minute. After that, I was only up to 80 bpm! I wondered at that point if the Surge device was working.

To test it, I set the treadmill to a 10 degree grade (max) and set it to 3.5 mph. I basically just started "chugging up the hill." To my surprise, I started breathing heavy and my bpm began to rise. Eventually it got up to 124 bpm. I did 65 minutes to compare it to the HIIT workouts I've been doing. I spent 15 minutes in the fat burning zone (up to 114 bpm) and 50 minutes in the cardio zone (114-124 bpm tonight). I was working hard and drenched in sweat. When I got off and weighed myself, I was shocked to see that I had sweated off 4 pounds and .5 percentage points of body fat!

I'll keep looking, but it looks like I may have been taking it too easy without the benefit of a HR monitor to keep me honest. The level of effort that had previously kept me at a certain heart rate now is a relative walk in the park (heart rate wise) now that I'm fitter. Although it's only one day and further work is needed, this is exciting because I have felt that I've sort of plateaued in terms of body fat loss. An unexpected advancement thanks to my new Fitbit Surge...

Bonus: Due to the extra exercise, I could have eaten up to 2200 calories and still maintained a 1000 calorie deficit. I had a great dinner, however, plus 30 grams of almonds. Will just have to bank the rest!

Here are the 12/09/14 Tanita Numbers (pre-dinner, post 65 minute treadmill -- 3.5 mph at a 10 degree grade):

Weight - 204.8 (goal at 10% BF - 180.0) - 24.8 lbs. to lose
Total body fat % - 15.1 (goal is 10% BF) - 5.1 % to lose
Total body fat lbs. - 30.8 (goal at 10% BF - 18.0) - 12.8 lbs. to lose
Total body water % - 61.9 (goal is 50-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 165.4 (goal at 10% BF - 154.0) - 11.4 lbs. extra water
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.6 (goal at 10% BF - 8.0) - .6 lbs. extra water
Daily calories: 4061 (RDI 2281)
Metabolic age - 22

If It Fits Your Macros numbers (macro numbers in grams, rounded):
Daily targets: 70 fat, 68 carbs, 200 protein, 40 fiber, <1500 sodium, 1702 cals
Today ate: 70 fat, 84 carbs, 250 protein, 40 fiber, 2181 sodium, 1928 cals (3255 used, 1327 deficit)
Running avg: 66 fat, 123 carbs, 196 protein, 1811 cals (2937 used, 1126 deficit)
92.9 kg Lost so far: 54.5 kg.    Still to go: 0 kg.    Diet followed: 100%.

View Diet Calendar, 09 December 2014:
1928 kcal Fat: 70.22g | Prot: 250.21g | Carbs: 83.82g.   Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Body Fortress Super Advanced Whey Isolate Chocolate, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Organic Black Cumin Seeds, Healthworks Cacoa Nibs, Now Real Food Golden Flax Seeds, Bob's Red Mill Chia Seed, Pure Protein Chocolate Peanut Butter High Protein Bar (Small). Dinner: Green String Beans, Parmesan Cheese (Grated), Chicken Breast (Skin Not Eaten). 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, Almonds, Vitafusion Fiber Well Gummies. more...
3255 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 1.6 kg a Week

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Comments 
Always something new to learn... 
09 Dec 14 by member: ChrisComedy
I fear I've been wasting a lot of time just essentially taking leisurely strolls! Oh well. Any movement is good. Can't go back. Gotta go forward! 
09 Dec 14 by member: Draglist
But it was a leisurely stroll before and you are fitter. Half empty or half full? 
09 Dec 14 by member: ChrisComedy
Awesome workout!  
09 Dec 14 by member: Deb_N
Can't wait to see your numbers tomorrow! 
09 Dec 14 by member: Deb_N
Always half full, Chris! Thanks, Deb! Got 205.8 upon waking. After a big dinner and sleep.  
10 Dec 14 by member: Draglist
Good observations and detective work. I've been checking into heart rate monitors but wasn't crazy about having to wear a belt around my chest. I don't know anything about the Fitbit but didn't think it measured heart rate...I'll have to check into it, sounds interesting. 
10 Dec 14 by member: jmb3450
I got one of the first Surge units. Was on a waiting list. Pricey at 250 but it does a lot of things.  
10 Dec 14 by member: Draglist
I'm waiting for the release I was late asking for them to tell me to buy. My friend has one too and she swears about it. So you are saying that your burning zone is a walk in the park and you did see fat loss right? I have an old hear rate monitor and my fat burning zone is easy too but I always go more because I feel that I'm not doing anything or I start doing HIIT maybe I'm wrong and I need to start keeping it in the burning zone I never done incline in treadmill I'm going to try it out. I can't wait to have that FitBit Surge HR and monitor myself 24/7. Which size you bought large or Xlarge? did the have a chart or something? 
10 Dec 14 by member: ovniologo
What I am saying is that I was working out by walking on a flat surface so that I could do the HIIT running (attempting to do it on an incline put my back in a weird position). I found that I was not entering the fat burning zone via walking on a flat surface at 4mph or even by running for HIIT at full speed for a minute. I may have entered it later during HIIT. I will do additional tests. The Fat Burning Zone should be the minimum during your workout, but get into Cardio if you can to burn more overall calories (which includes more fat, even though it's at a lower percentage). The Surge comes in Large and Small. I got the Large and there is plenty of additional room on it. 
10 Dec 14 by member: Draglist
Do you like the surge? I was eyeballing it for Christmas, I like my fitness watch but I wish it did a little more without me having to tell it to... 
10 Dec 14 by member: Socolova
I love it, Socolova. It is really great. 
10 Dec 14 by member: Draglist

     
 

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