Draglist's Journal, 14 Jan 15

Woke up at 207.0 after hitting 205.8 before dinner the night before. Ate 650 calories and walked five miles during the workday. Pre-dinner weigh in was 204.4, which was great news. I was thinking of not working out, but thought I would do an abbreviated one. Did 35 minutes of HIIT on the treadmill, modifying my usual workout. I usually do 65 minutes, starting at 3.0 mph as a base with one minute at 5 mph after every five minutes. After the HIIT, I bump up the base mph by .1 until I hit 4.0 mph after 45 minutes. I then do 20 minutes at 4mph (with 5mph bursts) to complete the workout. Tonight, I did the same thing but did the HIIT at 5mph every three minutes until I hit 4mph at the end of 35 minutes.

I told myself that if I had lost a pound, I’d stop. I got on the scale and it was 204.0. Hey, that’s not enough of a result for all that hard work! I got back on for 30 more minutes, alternating 4mph with 5mph HIIT bursts. Got back off and was rewarded with a nice 202.2 weigh in. More proof that the water comes off in the last half hour. Going to have another monster calorie burn day so I ate 2500 calories of good stuff, and even had two beers with dinner as a reward. Extra sodium from chicken.

1/14/15 Tanita Numbers (pre-dinner, exercise, 900 calorie HIIT treadmill):

Weight - 202.2 (goal at 10% BF - 180.0) - 22.2 lbs. to lose
Total body fat % - 14.9 (goal is 10% BF) - 4.9 % to lose
Total body fat lbs. - 30.2 (goal at 10% BF - 18.0) - 12.2 lbs. to lose
Total body water % - 62.0 (goal is 60-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 163.6 (goal at 10% BF - 154.0) - 9.6 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: 4010 (RDI 2253)
Metabolic age - 21

If It Fits Your Macros numbers (macro numbers in grams, rounded):
Today targets: 70 fat, 185 carbs, 200 protein, 40 fiber, <1500 sodium, 2170 cals (plus 748 extra - any macro OK)
Today ate: 96 fat, 195 carbs, 222 protein, 83 fiber, 2450 sodium, 2566 cals (3918 used, 1352 deficit)
Running avg: 87 fat, 185 carbs, 177 protein, 2322 cals (3519 used, 1197 deficit)
91.7 kg Lost so far: 55.7 kg.    Still to go: 0 kg.    Diet followed: 100%.

View Diet Calendar, 14 January 2015:
2566 kcal Fat: 95.71g | Prot: 221.79g | Carbs: 194.56g.   Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Blue Diamond Whole Natural Almonds 100 Calorie Packs, Quest Cinnamon Roll Protein Bar, Quest Strawberry Cheesecake Protein Bar. Dinner: Chicken Breast (Skin Not Eaten), Green String Beans, Cherry Tomatoes, Beer. 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, Brazil Nuts, Fresh Express Baby Kale Mix, Bananas, Bob's Red Mill Organic 100% Whole Ground Golden Flaxseed Meal, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Bob's Red Mill Chia Seed, Organic Black Cumin Seeds, Safeway Frozen Blueberries, Super Advanced Whey Isolate - Vanilla Creme, centrum silver multivitamin. more...
3918 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 11.4 kg a Week

11 Supporters    Support   

Fantastic!!! You drop weight faster than a speeding bullet!!!!! Congrats!!!! 
15 Jan 15 by member: pwrestlephoto
Very Nice!!!! 
15 Jan 15 by member: Socolova
You amaze me - fabulous results!!! 
15 Jan 15 by member: FrankieBluEyes
Great results my friend; you are such a inspiration! Just curious, what kind of treadmill do you own or do you go to a gym? 
15 Jan 15 by member: toolmannc1
Thanks, Pam, Socolova, Frankie, and Toolman! Tim, I have one at home that we bought off one of the TV shopping channels a few years ago. I can't remember the name of it offhand. I will look tonight and let you know. 
15 Jan 15 by member: Draglist
Thanks Bill. 
15 Jan 15 by member: toolmannc1
I love all of the analysis you do, I am an Engineer, I like numbers. Wish I knew what my bones weighed and be able to know exactly how much fat poundage I should be losing. At 5' tall, I am at the top of normal weight at 127 pounds but my goal is to be in the 110 to 115 range. 
15 Jan 15 by member: itsmeonlyfatfree
Thanks, Its. I highly recommend getting a Biometric Impedance Analysis (BIA) scale. The numbers vary based on hydration percentages in your body but you can figure out the averages. I was fascinated to find out what my bones and muscles weigh so that I can clearly track the weight gain and loss in water (very temporary) or fat. 
15 Jan 15 by member: Draglist
Hey, toolman. IT's a Pro-Form 680 LT. I really like it and it's been a workhorse. 
15 Jan 15 by member: Draglist
Cool, I'll check it out. Thanks again. 
15 Jan 15 by member: toolmannc1


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