Draglist's Journal, 10 Jan 16

Woke at 215.4, down 2.6 from yesterday. Moved pretty slow all day but finally went for a HIIT walk outside. I tried the Dr. Mercola “Sprint 8” process wholeheartedly. That is, warm up walking for four minutes, and then sprint all out for 30 seconds, followed by regular walking for 90 seconds, and then repeat the 30/90 second sprint/walks until you finish 8 sprints. I was going go do that and then complete the circuit by walking normally for 60 minutes. But… it started a cold rain when I was ten minutes into it! So, I turned around and finished the Sprint 8. Ended up doing just 20 minutes. But I did feel a bit more worked out than normal and I was sweating pretty good. I averaged 5 mph overall on my walk/run, which is higher than I normally get. But I only topped out at 120 bpm! Got a great 213.8 weigh in upon my return and then 213.4 a bit later. I am looking for a good elliptical on Craigslist and will replace my treadmill so that I can go all out during sprints. Another thing that this type of exercise is supposed to do is flood your body with Human Growth Hormone as you get gassed during the sprints. I need that because after a year of really hard cardio, I’m not losing body fat like I want. I will also use this Sprint 8 method during weight lifting, perhaps on alternate days from running.

1/10/16 Tanita Numbers (after 16:8 IF, 20 minutes Sprint 8 HIIT walking/running):
Weight - 213.4 (est. goal at 10% BF - 183.0) - 30.4 lbs. to lose
Total body fat % - 15.6 (goal is 10% BF) - +5.6%
Total body fat lbs. - 33.3 (est. goal at 10% BF - 18.3) - +15.0 lbs.
Total body water % - 57.1 (balance is 62.5%) - 5.4% dehydrated
Muscle mass lbs. - 171.5 (est. goal at 10% BF - 156.7) - +14.8 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)
2425 / 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 (1934 based on burn)
Ate: 43 fat, 190 carb, 203 prot, 47 fib, 2617 sod, 1895 cals (2924 used, 1029 deficit)
Running avg: 80 fat, 156 carb, 161 prot, 2071 cals (3387 used, 1316 deficit)
96.8 kg Lost so far: 50.6 kg.    Still to go: 3.8 kg.    Diet followed: Reasonably Well.

View Diet Calendar, 10 January 2016:
1895 kcal Fat: 42.94g | Prot: 203.31g | Carbs: 189.71g.   Lunch: Fage Total 2% Greek Yogurt, Bob's Red Mill Chia Seed, Organic Black Cumin Seeds, Smucker's Sugar Free Strawberry Jam, Amazing Grass Amazing Meal - Chocolate Infusion, Oranges, Quest S'mores Protein Bar. Dinner: Pork Chops (Top Loin, Boneless), Baked Sweetpotato (Peel Eaten, Fat Not Added in Cooking), Cooked Sauerkraut. 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, Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate. more...
2924 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 3.2 kg a Week

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Comments 
Great Job!!!!! 
11 Jan 16 by member: pwrestlephoto
Sounds interesting! 
11 Jan 16 by member: skwhite
Good to mix things up  
11 Jan 16 by member: sarahsmum
Thanks, all. Will keep on doing that (or a version of it if I'm stuck inside). Can't get the higher speeds safely on my current treadmill. Have a great week! 
11 Jan 16 by member: Draglist

     
 

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