Draglist's Journal, 09 Mar 15

Woke at a surprising 200.4 after going 600 over my RDI and 100 grams over my carb macro yesterday. I also ate double the sodium I should have. But I also burned enough calories to have an 1138 deficit at the end of the day, and I drank a ton of water and iced green tea, which flushed me out very nicely. Finished IF and did a 1000 calorie treadmill. Got a surprising but very gratifying 196.6. Targeting 1500 calories today to get back towards my daily target average of 1989.

3/09/15 Tanita Numbers (post 16:8 IF and 1000 calorie HIIT treadmill):
Weight - 196.6 (est. goal at 10% BF - 185.0) - 11.6 lbs. to lose
Total body fat % - 14.7 (goal is 10% BF) - 4.7 % to lose
Total body fat lbs. - 29.0 (est. goal at 10% BF - 18.5) - 10.5 lbs. to lose
Total body water % - 61.9 (goal is 62-65)
Visceral fat rating - 8 (goal is 7)
Muscle mass lbs. - 159.4 (est. goal at 10% BF - 158.5) - .9 lbs. extra water
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.2 (est. goal at 10% BF - 8.0) - .2 lbs. extra water
Daily calories - 3898 (RDI 2190)
Metabolic age - 22

Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 69 fat, 63 carbs, 157 protein, 39 fiber, <1500 sodium, 1500 cals
Ate: 67 fat, 124 carb, 126 prot, 39 fib, 757 sod, 1500 cals (3327 used, 1827 deficit)
Running avg: 74 fat, 161 carb, 173 prot, 2000 cals (3165 used, 1165 deficit)
89.2 kg Lost so far: 58.2 kg.    Still to go: 0 kg.    Diet followed: Reasonably Well.

View Diet Calendar, 09 March 2015:
1500 kcal Fat: 66.87g | Prot: 125.90g | Carbs: 123.95g.   Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Grapes, Fig, Lucerne Nonfat Greek Yogurt - Plain, EfaGold EfaGold Pure Extra Virgin Coconut Oil, Bob's Red Mill Chia Seed, Organic Black Cumin Seeds, Body Fortress Super Advanced Whey Isolate - Vanilla Creme, Now Real Food Golden Flax Seeds, Trader Joe's Organic Raw Honey. Dinner: Lucerne 1% Milkfat No Salt Added Cottage Cheese, Brazil Nuts. Snacks/Other: centrum silver multivitamin, Nature Made Fish Oil 1000 mg, Now Magnesium Citrate, Quest Chocolate Brownie Bar, Vitafusion Fiber Well Gummies. more...
3327 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 7.0 kg a Week

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Comments 
100 grams of carbs packs a surprising punch. 
09 Mar 15 by member: BuffyBear
Luckily, I was able to survive this one! Drank and drank and drank and it paid off... 
09 Mar 15 by member: Draglist
wtg 
09 Mar 15 by member: Tammytink69
Sodium is such a double edge sword, you need some and too much is not good.  
09 Mar 15 by member: skwhite
Thanks, Tammy. Thanks, Skwhite. I seem to have flushed it all out. Had to make a concerted effort but it paid off. 
09 Mar 15 by member: Draglist
Drag how do you do your IF? Do you get good results? I want to try it but don't know what interval i should try 
10 Mar 15 by member: Tresmemphis
Great Job!!!! 
10 Mar 15 by member: pwrestlephoto
Hi Tresmemphis. I get great results with IF. With the exception of a tbsp of coconut oil in my coffee every morning (and a squirt of liquid stevia), I don't eat my first meal until noon and I eat dinner and snacks before 8 pm. You can choose any eight hours that work for you, but this works for me. 
10 Mar 15 by member: Draglist
Thank you, Pam! 
10 Mar 15 by member: Draglist
Looking great, Bill! 
10 Mar 15 by member: Mom2Boxers
Drag...im going to fast on Tuesday, Thursday and Feiday. Gonna restrict eating from like 2-7pm. Going to eat 300-400 calories. I want to try it. I'll take in maybe a cup of bone broth that morning with tablespoon of coconut oil. Does this sound like im doing it right? Thanks!! 
10 Mar 15 by member: Tresmemphis
Thanks, Mom!  
10 Mar 15 by member: Draglist
Tresmemphis, feel free to try what you like, but you are mixing a couple of IF options and you are eating too few calories. The compressed eating schedule is if you are doing daily IF (typically called 16:8). Your RDI, but within the timeframe. The low calories on specific days of the week are another form of IF (typically called 5:2). It would have you eating a normal number of calories for five days and for two days, you do extreme low calorie (but that is considered 500 for a woman and 600 for a man). So you are mixing two styles of IF, adding another day to 5:2, and eating only 60 percent of the recommmended calories. Also, you are stringing together two very low calorie days. I had trouble keeping body heat and energy when I did that over the winter of 2013. 
10 Mar 15 by member: Draglist
Ohhhhhh...sounds like I need to read more lol 
10 Mar 15 by member: Tresmemphis
Ok drag...let me run this one by you. :). Im going to fast on Monday, Wednesday, and Fridays. I will eat 500 calories those days. And on Sunday, Tuesday, Thursday's i will eat my normal calories of 1080. Saturday..... Im gonna just eat all out!!! Lolol. No. But what should I do on Saturdays? 
10 Mar 15 by member: Tresmemphis
That sounds much more sustainable and healthy. What you should do is determine your recommended RDI (not using FS, but using one of the links on Diettruth.org). Then you take that number times 7, and delete 1500 from it (3 x 500) and 3240 from it (3 x 1080). The number that is left is what you should target for Saturday. However, if 1080 IS your RDI, then you probably need to be eating more on those three alternate days, too. 
10 Mar 15 by member: Draglist
Thanks Drag!!! 
11 Mar 15 by member: Tresmemphis

     
 

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