Draglist's Journal, 30 Nov 15

Woke at 219.0, down 3.4 from yesterday after a sub-500 calorie day drinking a ton of fluids. Finished 16:8 fast and did 80 minutes of HIIT on the treadmill. More crazy results. I realized that walking at 4 mph generated BPM of 175-180, walking at 3 mph generated BPM of about 155, but walking at 5 mph dropped the BPM steadily until it hit 119 to 120! All I can figure is, my body was transitioning from fat burning to use its reserve store of glycogen during those sprints. It happened every five minutes like this… Anyway, hopped off and got a 214.2 weigh in. Will eat 508 calories today to end the month exactly on my 1955 per day calorie target. New plan for December coming up. I’ll record that tomorrow.

11/30/15 Tanita Numbers (after 16:8 IF and 80 minute HIIT treadmill):
Weight - 214.2 (est. goal at 10% BF - 183.0) - 31.2 lbs. to lose
Total body fat % - 15.5 (goal is 10% BF) - +5.5%
Total body fat lbs. - 33.2 (est. goal at 10% BF - 18.3) - +14.9 lbs.
Total body water % - 59.3 (balance is 62.5%) - 3.2% dehydrated
Muscle mass lbs. - 172.2 (est. goal at 10% BF - 156.7) - +15.5 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 (water)
RDI 2370 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20

Today's Macros (in grams, rounded) (new adjusted macros for second half of month):
Targets: 65 fat, 105 carbs, 165 protein, 34 fiber, 1275 sodium, 1665 calories
Ate: 23 fat, 15 carb, 56 prot, 4 fib, 235 sod, 508 cals (3660 used, 3152 deficit)
Running avg: 82 fat, 137 carb, 159 prot, 1955 cals (3236 used, 1281 deficit)
97.2 kg Lost so far: 50.3 kg.    Still to go: 4.2 kg.    Diet followed: Reasonably Well.

View Diet Calendar, 30 November 2015:
508 kcal Fat: 23.44g | Prot: 56.30g | Carbs: 14.50g.   Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Lettuce, Carrots. Dinner: Beef Chuck (Arm Pot Roast, Lean Only, Trimmed to 1/8" Fat, Select Grade). Snacks/Other: Nature Made Super B-Complex, Nature Made Fish Oil 1000 mg, Feel Great 365 Daily Boost Vitamin Shot, Turmeric Capsules, Super Krill, Vitamin D3 5000 IU. more...
3660 kcal Exercise: FitBit Tracker - 24 hours. more...
Gaining 5.4 kg a Week

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