Draglist's Journal, 16 Aug 15

Woke at 206.4, which was lower than my post workout weight last night. Drank a glass of water with apple cider vinegar and a cup of black coffee with coconut oil and headed out for a HIIT walk/run. Did 5.4 miles around the neighborhood in an hour. Came back and got a nice ‘blue line weigh in’ of 202.8. Now, on to the 190s!

8/16/15 Tanita Numbers (post 16:8 IF, post 5.4 mile HIIT walk/run):
Weight - 202.8 (est. goal at 10% BF - 183.0) - 19.8 lbs. to lose
Total body fat % - 15.1 (goal is 10% BF) - +5.1%
Total body fat lbs. - 30.6 (est. goal at 10% BF - 18.3) - +12.3 lbs.
Total body water % - 57.5 (balance is 62.5%) - 5.0% dehydrated
Muscle mass lbs. - 164.0 (est. goal at 10% BF - 156.7) - +7.3 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 2188 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 20

Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 132 fat, 45 carbs, 115 protein, 38-48 fiber, <1500 sodium, 1830 cals
Ate: 76 fat, 53 carb, 88 prot, 37 fib, 1855 sod, 1267 cals (3092 used, 1825 deficit)
Running avg: 100 fat, 141 carb, 124 prot, 2141 cals (3356 used, 1215 deficit)
92.0 kg Lost so far: 55.4 kg.    Still to go: 0 kg.    Diet followed: 100%.

View Diet Calendar, 16 August 2015:
1267 kcal Fat: 75.52g | Prot: 87.60g | Carbs: 53.09g.   Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Lucerne Best of The Egg Whites, Kraft Natural Finely Shredded Triple Cheddar Cheese, EfaGold EfaGold Pure Extra Virgin Coconut Oil, Baby Spinach. Dinner: Chicken Crust Pizza, Denny's Sliced Tomatoes (3 Slices), Spinach. Snacks/Other: Swanson Pygeum, Swanson Celery Seed, Nature's Way Cayenne & Garlic Capsules, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg, Geel Great 365 Daily Boost Vitamin Shot, Ciroc Vodka, Vitafusion Fiber Well Gummies. more...
3092 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 13.3 kg a Week

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Comments 
Why the vinegar?  
16 Aug 15 by member: ClassicRocker
Brilliant!!! So close to the 190s, well done you :-) 
16 Aug 15 by member: shaz7140
Hi, Kathy. There is a good article on it at WebMD. If you Google 'apple cider vinegar' that's the first thing that comes up. It helps you lose weight, inhibits absorption of starch (and thus, helps with blood sugar), and contains good probiotics. I do a tablespoon or so in a glass of water with a squirt of liquid Crystal Light or Stevia to offset the sour. 
16 Aug 15 by member: Draglist
Thank you, Shaz! 
16 Aug 15 by member: Draglist
Awesome! You knocked it off in record time! 
16 Aug 15 by member: kattay
Thank you, Kattay! Low carb is working out great. Denise made the chicken crust pizza that's been discussed up here lately. It was awesome! I'll post another thread with the recipe. 
16 Aug 15 by member: Draglist
A note on the low carb deal. It is extremely hard to get the fiber numbers up with this way of eating. At the end of the day today I had 20 carbs for the entire day but only 5 grams of fiber. So to hit my fiber target, I ate 13 Fiber Well gummies, which set me back over 30 carbs and upped the carb number to 53. Will continue to experiment on that balance. 
16 Aug 15 by member: Draglist
OMG I could not drink apple cider vinegar.... 
16 Aug 15 by member: Pterath
I can take it by itself in water, but it's better to flavor it up a bit! 
16 Aug 15 by member: Draglist
I use benefiber regularly. 3 grams of fiber, 4 carbs so 1 net carb per serving. ANd you take it in your water or non fizzy drink. (it will make fizzy drinks explode - my daughter tried to put it in rootbeer one day) But you can get fiber and amt of water needed to process the fiber at the same time and it has no taste and better than the gummies which I admit tent to make me gassy, benefiber does not. I also like the Mission low carb tortillas they have 6 net carbs and 12 grams of fiber. I also eat alot of raw and cooked veggies! 
17 Aug 15 by member: Pterath
All good choices. Thanks. 
17 Aug 15 by member: Draglist
I take a spoonful of apple cider vinegar. It's gross and it burns going down. The fiber you can get with flax seed or the chia seeds, too.  
17 Aug 15 by member: Mom2Boxers
Thanks, Mom. I consistently take flax and chia every day, but they also raise the carbs up. I've been trying to work them back in without blowing up the carb number. This is a crazy macro tightrope! 
17 Aug 15 by member: Draglist
I just tallied up what I ate so far and the fiber is sadly lacking, too. LOL! I guess raw veggies? I don't know what the answer is ... more low carb veggies that have high fiber? Have to research this. 
17 Aug 15 by member: Mom2Boxers
It is very, very hard to get all the fiber you need through bulk vegetable intake! You'd have to eat a ton. I broke down and ate a Quest bar today to get 19 grams in one shot. Carbs at 51 after dinner and I think they won't go up later when I eat some nuts for a snack. 
17 Aug 15 by member: Draglist
Nuts could help us ... for sure! I am hearing that drinking a veggie smoothie in the morning might help with all the fiber from veggies and added flax or chia.... and blueberries or strawberries. LOL! 
19 Aug 15 by member: Mom2Boxers
I am eating a lot of nuts lately as I try to hit higher levels of fat. Ate two ounces of hazelnuts and 6 grams of Brazil nuts tonight to get right up to my calorie limit. Still having a hard time doing more fats than protein, but keeping the carbs consistently under 100 and usually under 60. It's working! 
19 Aug 15 by member: Draglist

     
 

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