Draglist's Journal, 09 Jan 16

Woke at 218.0, down 1.0 from yesterday. Finished 16:8, but cheated a bit by adding a scoop of chocolate whey isolate to my coconut oil coffee. Man, that was one tasty mocha! Jumped on the treadmill at noon. I watched Dr. Mercola (google him) do his 20-minute “Sprint 8” HIIT workout on an elliptical on YouTube. I was intrigued as I am getting too high a heart rate when I do HIIT (and I go for more than an hour at a time). I did the first 20 minutes as close to his as I could by using a treadmill but didn’t like it. I ended up setting it at 10 mph to hit the sprints, but that’s just not safe on this unit. Finished that first 20 minutes and then did a version of my normal HIIT for the next 45 minutes. I recently reported my surprise at my heart rate going DOWN when I go from 4 mph to 5 mph for my HIIT sprints. What I decided to do today is to use that to my advantage for a better workout. I walked at 4 mph until I hit 173 bpm (my max plus 10). I then set it to 5 mph and continued until my heart rate reached 137 (one point below max and into cardio). I then set it back on 4 mph and allowed my heart rate to climb to 173 again. I did this over and over for 45 minutes. Again, my theory is that my body is working less hard at the higher speed due to its use of stored glycogen, which is easier to metabolize than converting fat (which is what I think I’m doing at 4 mph). I’d love to hear some alternate explanation from someone who has actually studied this. Anyway, got a nice 214.4 weigh in afterward. Sunny and 50 here in Maryland. Going to go out and enjoy it.

1/09/16 Tanita Numbers (after 16:8 IF, 67 minutes HIIT treadmill):
Weight - 214.4 (est. goal at 10% BF - 183.0) - 31.4 lbs. to lose
Total body fat % - 15.7 (goal is 10% BF) - +5.7%
Total body fat lbs. - 33.7 (est. goal at 10% BF - 18.3) - +15.4 lbs.
Total body water % - 56.1 (balance is 62.5%) - 6.4% dehydrated
Muscle mass lbs. - 172.3 (est. goal at 10% BF - 156.7) - +15.6 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.4 (est. goal at 10% BF - 8.0) - +.4 (water)
2292 / Visceral fat rating - 11 (goal is 7) / Metabolic age - 20

Today's Macros (in grams, rounded) (updated for January):
Targets: 70 fat, 70 carb, 260 prot, 50 fib, 1500 sod, 1950 cals (2129 based on burn)
97.3 kg Lost so far: 50.2 kg.    Still to go: 4.3 kg.    Diet followed: 100%.

View Diet Calendar, 09 January 2016:
2139 kcal Fat: 99.24g | Prot: 164.82g | Carbs: 89.59g.   Breakfast: Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate, EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Half and Half Cream, Panera Bread Fresh Fruit Cup (Small), Grapefruit, Egg, Beef Porterhouse Steak (Trimmed to 1/4" Fat). Dinner: Cheddar Cheese, Swiss Cheese, Fresh Express Veggie Lover's Lettuce, Maple Grove Farms Maple Balsamic Dressing, Bolthouse Farms Classic Extra Virgin Olive Oil Balsamic Vinaigrette, Yellow Tail Chardonnay, Carr's Table Water Crackers, Philadelphia Regular Cream Cheese. 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, So Delicious Coconut Milk Unsweetened, Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate. more...
4880 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 6.7 kg a Week

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Comments 
It sounds like a good theory to me.  
09 Jan 16 by member: skwhite
No explanation here ... but 173 seems high to me. I think I mentioned earlier that I end my intervals with sprints and my pulse is like 150-155. Of course, my weight doesn't drop like your does either. When I'm on the treadmill and walking ... I typically have it set to 3.3 (I suspect all treadmills might be different?) ... but that's a pretty good pace from these short stubby legs. 
09 Jan 16 by member: glen
Thanks, Skwhite. Glen, you are right. My theoretical max heart rate is 163 bpm. That's 220 minus my age (57). But then my Tanita scale is telling me my metabolic age is 20... so am I actually safe up to 200 bpm? I'm sure not chancing that! :) 
09 Jan 16 by member: Draglist
Yes, 3.3 is a great pace! 
09 Jan 16 by member: Draglist

     
 

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