Draglist's Journal, 07 Jan 16

Woke at 220.4, down 3.8 from yesterday. Had a rather large lunch with a lamb burger, some pita bread, and a glass of wine. Came in before dinner at 222.0. Put in a 67 minute HIIT treadmill workout and got 15K steps, burned 4000+ calories, and walked 9 miles for the day. Got a 218.6 weigh in afterward. Still need to alternate 1500 calorie days with my regular days until I get back on my 1950 per day target.

1/07/16 Tanita Numbers (after dinner, after 67 minutes HIIT treadmill):
Weight - 218.6 (est. goal at 10% BF - 183.0) - 35.6 lbs. to lose
Total body fat % - 15.7 (goal is 10% BF) - +5.7%
Total body fat lbs. - 34.3 (est. goal at 10% BF - 18.3) - +16.0 lbs.
Total body water % - 58.5 (balance is 62.5%) - 4.0% dehydrated
Muscle mass lbs. - 175.5 (est. goal at 10% BF - 156.7) - +18.8 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)
2400 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 19

Today's Macros (in grams, rounded) (updated for January):
Targets: 70 fat, 70 carb, 260 prot, 50 fib, 1500 sod, 1950 cals (2072 based on burn)
Ate: 73 fat, 145 carb, 162 prot, 15 fib, 2101 sod, 1997 cals (4308 used, 2311 deficit)
Running avg: 84 fat, 170 carb, 151 prot, 2146 cals (3368 used, 1222 deficit)
99.2 kg Lost so far: 48.3 kg.    Still to go: 6.2 kg.    Diet followed: 100%.

View Diet Calendar, 07 January 2016:
1997 kcal Fat: 72.69g | Prot: 161.67g | Carbs: 144.60g.   Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil, Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate. Lunch: Cheeseburger with 1/4 Lb Meat on Bun, Lettuce Salad with Assorted Vegetables, Pita Bread, Hummus, Fage Total 2% Greek Yogurt, Dino's The Greek Place Tzatziki Sauce, Pinot Noir Wine, Half and Half Cream. Dinner: Bob's Red Mill Chia Seed, Fage Total 2% Greek Yogurt, Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate, Celsius Sparkling Orange. Snacks/Other: Nature Made Super B-Complex, Swanson Apple Cider Vinegar Capsules, Now Magnesium Citrate, Feel Great 365 Daily Boost Vitamin Shot, Turmeric Capsules, Super Krill, Vitamin D3 5000 IU. more...
4308 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 2.8 kg a Week

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Comments 
What is a lamb burger? Is it like a hamburger just made out of lamb? 
07 Jan 16 by member: skwhite
It was half and half. I just logged a quarter pound cheeseburger to estimate the calories! At 550, that was about right. 
07 Jan 16 by member: Draglist
I'm always impressed by your exercise ..... I'm sure your body says, "thank you!" 
08 Jan 16 by member: glen
Thanks, Glen! I pushed it a bit hard last night. Hit a lot of 180-185 beats per minute for my heart rate. Going to go and visit a cardiologist to ensure I'm not overworking myself! 
08 Jan 16 by member: Draglist
You know I run intervals .... And I check my pulse after the last interval and I'm only hitting about 150? 
08 Jan 16 by member: glen
I'm thinking about doing those instead. Read the Dr. Mercola site about it yesterday. The funny thing with me is, I hit 180-185 at 4mph, but I go down to 140 when I bump it up to 5mph! I think it is me dipping into my stored 'fight or flight' glycogen reserve at 5mph and that is easier for the body to metabolize than fat, hence the lower BPM. That's my working theory, anyway! 
08 Jan 16 by member: Draglist

     
 

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