Draglist's Journal, 13 Dec 14

Great progress on my Saturday official weigh in day. Woke up at 205.0 and then played Santa at my wife's school. Had two black coffees while setting up and then had fun with the kids. Came home at noon and weighed 204.0 for a new post-Thanksgiving low. I was eager to get on the treadmill for a post 16:8 workout to hit 203 or maybe 202. Did a grueling 60 minutes, all at 4mph on a 10 percent grade. Got the heart rate to a peak of 127 and spent 50 minutes in the cardio zone. Was rewarded with a great 201.0 weigh in afterwards!

This new Fitbit Surge has paid for itself in spades already by showing me that I was taking it too easy on my HIIT workouts (at least when I was walking at 4mph on a level plane). May work some sort of combination next week, but can't run at 10 mph on the 10 percent grade. Not because of the strain of it, but because of the weird angle I'm at on the treadmill. Plenty of time to experiment! Time for lunch!

Here are the 12/13/14 Tanita Numbers (post-16:8 IF, post 60 minute treadmill (4 mph at 10 percent grade):

Weight - 201.0 (goal at 10% BF - 180.0) - 21.0 lbs. to lose
Total body fat % - 15.6 (goal is 10% BF) - 5.6 % to lose
Total body fat lbs. - 31.2 (goal at 10% BF - 18.0) - 13.2 lbs. to lose
Total body water % - 60.6 (goal is 50-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 161.4 (goal at 10% BF - 154.0) - 7.4 lbs. extra water
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.4 (goal at 10% BF - 8.0) - .4 lbs. extra water
Daily calories: 3954 (RDI 2221)
Metabolic age - 23

91.2 kg Lost so far: 56.2 kg.    Still to go: 0 kg.    Diet followed: 100%.

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2403 kcal

Fat: 70.76g | Prot: 209.85g | Carbs: 204.20g.   Lunch: Healthworks Goji Berries, Lucerne Greek Nonfat Yogurt, Bob's Red Mill Organic 100% Whole Ground Golden Flaxseed Meal, Snapple Diet Peach Iced Tea (16 oz), Bob's Red Mill Chia Seed, Body Fortress Super Advanced Whey Isolate Chocolate, Organic Black Cumin Seeds, Healthworks Cacoa Nibs. Dinner: Roasted Broiled or Baked Chicken Breast (Skin Not Eaten), Bolthouse Farms Raspberry Merlot Vinaigrette Dressing, Lettuce. Snacks/Other: Grapes, Red Lobster Single Malt Scotches, Kahlua Kahlua, Vitafusion Fiber Well Gummies, Frigo Cheese Heads Sticks Pepper Jack, Coffee-Mate Italian Sweet Creme Creamer, Werther's Original Sugar Free Caramel Mint Hard Candies, Papa Steve's Peanut Butter Choco Chip Protein Bar, Almonds, Swanson Apple Cider Vinegar Capsules, Nature Made Fish Oil 1000 mg, Nature Made Magnesium Citrate, One A Day Men's Health Formula Multivitamin Supplement. more...

3638 kcal

Exercise: Walking (exercise) - 3.5/mph - 5 hours, Resting - 19 hours. more...