Draglist's Journal, 05 Sep 15

Woke at 208.4 after sleeping in until noon. Went out and did a hard five mile HIIT walk/run, ensuring to hit my heart rate limit for my age (165 bpm) on every HIIT sprint. Actually, hit 171 a few times as my bpm continued after I hit the target. Got a nice 202.8 weigh in upon my return. Fasted until 3pm. More LCHF in my future! Still trying to decide the ultimate macro goals for that. UPDATE: Decided on 50 percent fat, 30 percent protein, and 20 percent carbs as targets. That ups my daily calories to 1990 on average, but I’m going to monitor my Fitbit and attempt to maintain an 1150 calorie per day deficit, which the Carson Chow body weight simulator tells me will get me to goal in 70 days. It will be fun to find out! And… to all my U.S. pals, enjoy your long Labor Day weekend!

9/05/15 Tanita Numbers (after 19 hours fasting, 5.2 miles 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 % - 57.7 (balance is 62.5%) - 4.8% 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 2214 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 19

Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 110 fat, 100 carbs, 150 protein, 39-49 fiber, <1500 sodium, 1990 cals
Ate: 103 fat, 124 carb, 130 prot, 39 fib, 2795 sod, 2224 cals (xxxx used, xxxx deficit)
Running avg: 96 fat, 137 carb, 144 prot, 2135 cals (xxxx used, xxxx deficit)
92.0 kg Lost so far: 55.4 kg.    Still to go: 0 kg.    Diet followed: 100%.

View Diet Calendar, 05 September 2015:
2224 kcal Fat: 103.39g | Prot: 129.75g | Carbs: 123.55g.   Lunch: Celsius Sparkling Orange, Philadelphia Regular Cream Cheese Spread, Flatout Light Italian Herb Flatbread, Smucker's Sugar Free Apricot Preserves, Brazil Nuts, Activia Light Strawberry Greek Yogurt, Amazing Grass Green SuperFood Drink Powder, Frigo Cheese Heads 100% Natural String Cheese, Kroger Whipped Greek Cream Cheese Spread & Greek Yogurt, Jif Natural Crunchy Peanut Butter, Celery, Broccoli, Chipotle Cheddar Cheese Sticks. Dinner: So Delicious Coconut Milk Unsweetened, Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate, Cucumber (with Peel), Tomatoes, Maple Grove Farms Fat Free Balsamic Vinaigrette Dressing, open nature roasted red pepper and garlic chicken sausage, Open Nature Smoked Andouille Chicken Sausage, Open Nature Sun Dried Tomato & Provolone Chicken Sausage. Snacks/Other: Margarita, Woodford Reserve Kentucky Straight Bourbon Whiskey, Nature Made Fish Oil 1000 mg, Now Magnesium Citrate, Swanson Celery Seed, Swanson Pygeum, Feel Great 365 Daily Boost Vitamin Shot, Red Table Wine, Vitafusion Fiber Well Gummies. more...
3330 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 2.5 kg a Week

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Comments 
Wow ... your weight lost is shocking at times. Big swings ... Have a great weekend. 
05 Sep 15 by member: glen
Thanks, Glen! You, too. Big swings, but all water in and out. The body fat is staying pretty stable despite the weight swings and happily, is slowly decreasing. 
05 Sep 15 by member: Draglist
I watch these posts for the impressive show of what the HIIT workouts do for a body. Amazing. 
05 Sep 15 by member: Pterath
Thank you, Pterath! Just squeezing out the extra water weight from the cells. Hopefully, if I can stay away from excessive carbs and sodium, the swings won't be as wide! 
05 Sep 15 by member: Draglist
Good workout, 6 lbs of sweat equity!  
06 Sep 15 by member: jmb3450
Thanks, Jim! Just trying to keep up with YOU! :) 
06 Sep 15 by member: Draglist

     
 

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