Draglist's Journal, 24 Oct 15

Woke at 219.4 after a 2500 calorie day that ended with a big meal, beers, and dessert. Slept in until after 1 pm. At 5 pm, went out and did 5.7 miles of HIIT walking and running. Spent most of the time in the peak heart rate zone with a max of 178 bpm and an average of 134 bpm. Came back and weighed in at 215.0. Will target about 1300 calories today. The workout gave me a few more to work with to get back on track.

10/24/15 Tanita Numbers (before dinner, post 75 minute HIIT walk/run):
Weight - 215.0 (est. goal at 10% BF - 183.0) - 32.0 lbs. to lose
Total body fat % - 15.6 (goal is 10% BF) - +5.6%
Total body fat lbs. - 33.6 (est. goal at 10% BF - 18.3) - +15.3 lbs.
Total body water % - 57.9 (balance is 62.5%) - 4.6% dehydrated
Muscle mass lbs. - 172.8 (est. goal at 10% BF - 156.7) - +16.1 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 (water)
RDI 2351 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20

Today's Macros (in grams, rounded):
Targets: 75 fat, 120 carbs, 195 protein, 40 fiber, 1500 sodium, 1935 calories
Ate: 64 fat, 114 carb, 155 prot, 38 fib, 1499 sod, 1540 cals (3344 used, 1804 deficit)
Running avg: 112 fat, 178 carb, 175 prot, 2467 cals (3301 used, 834 deficit)
97.5 kg Lost so far: 49.9 kg.    Still to go: 4.5 kg.    Diet followed: Reasonably Well.

View Diet Calendar, 24 October 2015:
1540 kcal Fat: 64.05g | Prot: 155.12g | Carbs: 113.51g.   Lunch: Bob's Red Mill Chia Seed, Organic Black Cumin Seeds, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Trader Joe's Organic Raw Honey, Body Fortress Super Advanced Whey Protein, Plums, Celsius Green Tea Raspberry Acai. Dinner: Stuffed Pepper with Meat, Green String Beans, Butter. Snacks/Other: Nature Made Fish Oil 1000 mg, Now Magnesium Citrate, Feel Great 365 Daily Boost Vitamin Shot, Turmeric Capsules, Super Krill, Whey Protein Isolate - French Vanilla, Quest Chocolate Brownie Bar. more...
3344 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 0.2 kg a Week

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Comments 
Great recovery buddy! 
24 Oct 15 by member: glen
Thanks, Glen! 
24 Oct 15 by member: Draglist
Wow you really have this down pat. Good for you. Just started researching HIIT training and implimenting this type of excercise into my journey. Any hints / tips would be appreciated  
25 Oct 15 by member: Spiritshigh
Thanks, Spritshigh! I am doing a modified HIIT, actually. Most of the articles you read say that you do not need to do an hour of it. In fact, many say just five or six all-out runs with appropriate resting time between is adequate (and even optimal). But I know that for me, the sure way to squeeze out the extra water I'm storing is to put the time in. I don't start sweating until a mile in, and I don't really get soaked until three or four miles in (45 minutes to an hour). Read all you can about it. 
25 Oct 15 by member: Draglist
I extended my calorie burn with a few chores yesterday, so I was able to eat 1540 calories and still maintain a three-day 1000 calorie-per-day deficit. Need to take it easy on Sunday as I'm starting to feel my runs in my hipbones. Need a little recovery from my recovery!  
25 Oct 15 by member: Draglist

     
 

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