Draglist's Journal, 19 Apr 15

Good Sunday morning. All is right with the world as I did lose 3.6 pounds during a HIIT workout. Yesterday’s .6 pound workout loss was weird! Woke at 205.2, which was lower than yesterday by a pound. Forgot to do my coconut oil in coffee, but did do a concoction of filtered water, cinnamon, lemon juice, turmeric, black pepper, garlic, and parsley. Heated it up to body temperature and drank a good pint of it. Not really something you do for taste! : ) Did my 1000 calorie HIIT treadmill. Had a hard time keeping my heart rate on target as I was well rested. Usually no problem hitting or exceeding targets when I’m tired and working out during weeknight evenings. Got a nice 202.8 weigh in for my efforts. Need to average 1316 calories a day for the rest of the month to make my 1972 per day calorie average target for April (still paying for Easter indulgence). So I am going to alternate 1000 calorie and 1632 calorie days until the end of the month. That will be easy to do. Should see the 190s again by next weekend or even earlier.

4/19/15 Tanita Numbers (post 16:8 IF, post-1000 calorie HIIT treadmill):
Weight - 202.8 (est. goal at 10% BF - 184.0) -18.8 lbs. to lose
Total body fat % - 14.8 (goal is 10% BF) - +4.8%
Total body fat lbs. - 30.0 (est. goal at 10% BF - 18.4) - +11.6 lbs.
Total body water % - 60.3 (balance is 62.5%) - 2.2% dehydrated
Muscle mass lbs. - 164.4 (est. goal at 10% BF - 157.6) - +6.8 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.4 (est. goal at 10% BF - 8.0) - +.4 lbs. (water)
RDI 2235 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 24

Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 68 fat, 68 carbs, 154 protein, 39 fiber, <1500 sodium, 1500 cals
Ate 68 fat, 129 carb, 210 prot, 44 fib, 2492 sod, 1871 cals (2981 used, 1110 deficit)
Running avg: 103 fat, 202 carb, 159 prot, 2380 cals (3058 used, 678 deficit)
92.0 kg Lost so far: 55.4 kg.    Still to go: 0 kg.    Diet followed: 100%.

View Diet Calendar, 19 April 2015:
1871 kcal Fat: 68.36g | Prot: 210.42g | Carbs: 129.07g.   Lunch: Lemon, Flatout Healthy Grains Multi-Grain with Flax Flatbread, StarKist Low Sodium Chuck Light Tuna in Water (Pouch), Fresh Express Lettuce Trio, Grove Square Pumpkin Spice Cappuccino, Crisco Pure Organic Coconut Oil. Dinner: Chicken Breast (Skin Not Eaten), Organic BBQ Sweet & Spicy Sauce, Quest Chocolate Chip Cookie Dough Protein Bar, Sugar Free Italian Sweet Creme Coffee Creamer, Organic Raw Honey, Chicken Breast (Skin Not Eaten), Zevia Cream Soda. Snacks/Other: centrum silver multivitamin, Nature Made Fish Oil 1000 mg, Magnesium Citrate, Healthworks Cacoa Nibs, Body Fortress Super Advanced Whey Isolate - Chocolate, Safeway Organic Whole Strawberries Frozen, Organic Black Cumin Seeds, Bananas, Activia Light & Fit Greek - Strawberry (Dannon), Chia Seed, Brazil Nuts. more...
2981 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 8.9 kg a Week

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Comments 
I have to ask, why did you drink this strange brew?  
19 Apr 15 by member: Instantcrazy
Hi, Instantcrazy. First, we need to get water into us as soon as we wake up. That's the base. The juice of half a lemon is for astringent properties, the cinnamon is thermogenic (heats you up and helps burn fat), the turmeric has great healing properties (Google that), the black pepper helps to activate the turmeric (and is itself thermogenic), garlic has healing properties (Google), and parsley helps to rid extra stored water. I added a teaspoon of raw honey yesterday, but felt that likely broke my fast too soon, so I dropped it. 
19 Apr 15 by member: Draglist
All true. But what a dose that must have been :) Good job on the drop!! 
19 Apr 15 by member: kattay
Thanks, Kattay! 
19 Apr 15 by member: Draglist
Ended up eating a little more at 1871 calories and hitting all my macros. Will go light again tomorrow at about 1000 calories or so. 
19 Apr 15 by member: Draglist
Nicely done! I do cinnamon honey and lemon but I can't get the cinnamon to mix, it just stays in a big lump. Any tips? 
19 Apr 15 by member: skwhite
I warm the water a bit in the microwave. That might do it... 
19 Apr 15 by member: Draglist
Thanks for the concoction recipe, Bill. :) 
20 Apr 15 by member: Deb_N
Hi Draglist, i want to explain about the HR-thingy: if your body is tired it already has an average elevated HR. Work outs you do while tired are less effective then the work out you did while rested. While rested your heart has no trouble managing the exercise and tends to drop even during the exercise! That is why we need rest-days :) because you burned way more joules this time, compared to the other ones you do while tired... No workout machine will show you the difference.  
20 Apr 15 by member: puhpine
Great Job Bill, You drop 20 pounds or so Lightning quick!!!! My entire goal!!!! 
20 Apr 15 by member: pwrestlephoto
You're welcome, Deb! Just did another one. Squirted a few drops of Crystal Light to it today and it made it very easy to drink. Thanks, Maud. Understood on the elevated HR. I figured that, but added it as a note of interest. Thanks, Pam. Sadly, it went on quicker! LOL. 
20 Apr 15 by member: Draglist
Another recipe tweak. Thanks, Bill. :) 
21 Apr 15 by member: Deb_N

     
 

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