Draglist's Journal, 04 Jan 15

Last day of vacation before starting the new work year. Have had the luxury of a lot of sleep and being able to work out at the end of 16:8 almost every day. Will begin working out at night again and no doubt will not get as much sleep. Overall, I’m very happy with the results of the 2014 holiday season. We were able to keep things under control through heavy exercise and reasonable eating restraint. This will be a good model for future holidays and vacations.

Woke at an encouraging 204.6 with a lot of dehydration. Finished 16:8 IF, drank a pint of water and a cup of black coffee, and jumped on the treadmill. Ramped up the speed earlier in the hour. I also found a way to go deeper into my peak heart rate by using one hand to steady myself instead of two. As a result, got the bpm up to 145 at times. Burned 930 calories in the same time I normally burn 900. Best of all, got 201.6 weigh in afterwards. Body fat and visceral fat numbers skewed due to low total body water percent number. I will work out that formula today to adjust the body fat percentage based on the total body water percent.

Here are the 1/04/15 Tanita Numbers (post 16:8 IF, exercise, and 930 calorie HIIT treadmill):

Weight - 201.6 (goal at 10% BF - 180.0) - 21.6 lbs. to lose
Total body fat % - 17.6 (goal is 10% BF) - 7.6 % to lose
Total body fat lbs. - 35.6 (goal at 10% BF - 18.0) - 17.6 lbs. to lose
Total body water % - 57.7 (goal is 60-65)
Visceral fat rating - 10 (goal is 7)
Muscle mass lbs. - 157.8 (goal at 10% BF - 154.0) - 3.8 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 lbs. extra water
Daily calories: 3877 (RDI 2178)
Metabolic age - 29
91.4 kg Lost so far: 56.0 kg.    Still to go: 0 kg.    Diet followed: Reasonably Well.

View Diet Calendar, 04 January 2015:
1636 kcal Fat: 98.48g | Prot: 140.75g | Carbs: 64.77g.   Lunch: Olive Oil, Lucerne Large Egg, Lucerne Shredded Sharp Cheddar Cheese. Dinner: Safeway Steams in the Bag - Broccoli, Carrots & Cauliflower, Loin Pork Roast (Lean Only 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, Papa Steve's Dark Chocolate Coconut Protein Bar, Fatz Cafe Poppyseed Rolls, Brazil Nuts, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Super Advanced Whey Isolate - Vanilla Creme, Bob's Red Mill Organic 100% Whole Ground Golden Flaxseed Meal, Bob's Red Mill Chia Seed, Organic Black Cumin Seeds. more...
3067 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 3.8 kg a Week

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Comments 
It's nice to be able to workout in the mornings. I will be going back to evening workouts starting tomorrow myself. I am just not a morning person to get up at 4:30 and workout.  
04 Jan 15 by member: skwhite
I always am sooo proud of you when you reach the 201. It makes me think of myself. I want to see ONEDERLAND. LOL! What is your goal? Aren't you already there? 
04 Jan 15 by member: Mom2Boxers
Happy New Year!! Thanks for your support. 
04 Jan 15 by member: slackpat
Good job Bill. 
04 Jan 15 by member: snezica
Thanks, Mom, Slackpat, and Snezica! Yes, I am in maintenance. My first goal was 225. I hit that in a year. My second was 200. I hit 199 a year later. I've been as low as 196 but I'm trying to get into the 190s consistently. I go up and down depending on holidays and vacations, but I'm happy with the slow, steady progress. 
04 Jan 15 by member: Draglist
Forgot to put my damned Fitbit Watch back on after my shower and I missed out on two hours of tracking calories and steps. I need to work out a better process for ensuring it put it back on. The old, simple version went into the shower with me... 
04 Jan 15 by member: Draglist
Thanks, SKWhite. Sorry, didn't see your comment earlier. I'm a night owl, so getting up early for working out is a non-starter for me, too. I have a hard enough time getting ample sleep as it is. 
04 Jan 15 by member: Draglist
Great Job Bill!!!! 
05 Jan 15 by member: pwrestlephoto
Thank you, Pam! 
05 Jan 15 by member: Draglist

     
 

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