Draglist's Journal, 08 Jun 15

Woke at 210.6. Worked from home today so was able to do a post IF fasted workout. Did a 1000 calorie HIIT session on the treadmill. Changed things up by doing two-minute sprints at 5 to 5.5 mph every five minutes (with a base of 4 mph) all at 10 percent incline. I usually do the sprints for only one minute. Actually surpassed my peak heart rate a few times by doing that, topping out at 155 bpm (165 is the limit for my age). Felt great. Weighed in and got a nice 205.6. That will have to do me until Thursday night as I have to attend a funeral out of town and will not get to work out again until then. Will maintain my IF schedule and will take it easy at dinners while there.

6/08/15 Tanita Numbers (post 16:8 intermittent fasting, 1000 calorie treadmill):
Weight - 205.6 (est. goal at 10% BF - 182.9) - 22.7 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 31.1 (est. goal at 10% BF - 18.3) - +12.8 lbs.
Total body water % - 57.7 (balance is 62.5%) - 4.8% dehydrated
Muscle mass lbs. - 166.3 (est. goal at 10% BF - 156.5) - +9.8 lbs. (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 (water)
RDI 2221 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 29

Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 67 fat, 187 carbs, 154 protein, 38 fiber, <1500 sodium, 1967 cals
Ate: 73 fat, 135 carb, 219 prot, 51 fib, 2354 sod, 1971 cals (3258 used, 1287 deficit)
Running avg: 77 fat, 133 carb, 175 prot, 1863 cals (3225 used, 1362 deficit)
93.3 kg Lost so far: 54.2 kg.    Still to go: 0.3 kg.    Diet followed: 100%.

View Diet Calendar, 08 June 2015:
1971 kcal Fat: 73.34g | Prot: 218.80g | Carbs: 134.90g.   Lunch: Blueberries, Lucerne Nonfat Greek Yogurt - Plain, Trader Joe's Organic Raw Honey, Organic Black Cumin Seeds, Now Real Food Golden Flax Seeds, Bob's Red Mill Chia Seed, Body Fortress Super Advanced Whey Isolate Chocolate, Healthworks Cacoa Nibs, Quest Chocolate Chip Cookie Dough Protein Bar. Dinner: Lettuce Salad with Assorted Vegetables, Panera Bread Fat Free Reduced-Sugar Poppyseed Dressing, Good Sense Dry Roasted & Salted Edamame, Flatout Light Original Flatbread, Baked or Broiled Salmon, Baby Spinach. Snacks/Other: centrum silver multivitamin, Nature Made Fish Oil 1000 mg, Magnesium Citrate, Brazil Nuts, Safeway Unsweetened Mixed Berries, Baby Spinach, So Delicious Coconut Milk Unsweetened, Body Fortress Super Advanced Whey Isolate Chocolate. more...
3258 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 7.6 kg a Week

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Comments 
An amazing drop ..... Keep up the great work! 
08 Jun 15 by member: glen
Thank you, Glen! 
08 Jun 15 by member: Draglist
Unbelievable energy. Keep it going! 
08 Jun 15 by member: BuffyBear
You're doing so great ... and pushing your max ... way to go!  
08 Jun 15 by member: JennBuck61
Thanks, Buffy and Jenn! Time to step it up a bit. What used to kill me on the treadmill is now pretty easy so I doubled the time. The Fitbit HR monitor tells me it's working! 
08 Jun 15 by member: Draglist
Wow, I couldn't run on that incline, I would walk. =) 
08 Jun 15 by member: skwhite
Hi Skwhite. 5.5 mph is just about at my limit for a fast walk. I have to break into a run if I go any faster. And that's when my machine seems to fall apart and toss me off! :) 
08 Jun 15 by member: Draglist
Great workout Bill. I know it's been topsy-turvy for you the past month or so, sorry there's another passing in the family. Hoping there's smoother sailing ahead after this, have a safe trip. 
09 Jun 15 by member: jmb3450
I told you you make it look easy. I bet your holding on to water weight as well. 
09 Jun 15 by member: cstout30
Bill you have things down to a science!!!!!!! I got Cholestral (I know thats not spelled right) under control, easier than I thought. I am working on getting calories lowered and good ole sodium. GREAT JOB!!!!!! - I wish I could drop weight as quick as you!!!! ITS JUST AMAZING!!!!!! 
09 Jun 15 by member: pwrestlephoto
Thank you, Jim. We keep on living on their behalf. Thanks, cstout. It's easy because it's water! Yes, I still am holding onto 10 lbs. of water, so I know that 195.6 is around the corner once I squeeze it out. Thanks, Pam! Knowing what is water and what is fat and then dropping the water is key. 
09 Jun 15 by member: Draglist

     
 

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