Draglist's Journal, 07 Jul 16

Woke at 207.4, down .2 from yesterday. Targeted 600 calories on a 5:2 IF day but ended up at 700 with some additional nuts. I did 80 minutes on the treadmill after work and got to 205.6, which is down .2 from my post workout weight yesterday! Consistent. Nice body fat loss, too. As I was in the middle of my 80-minute treadmill workout, I was watching YouTube videos from a Dr. Pompa, who reminded me that fat burn/cardio workouts inhibit production of human grown hormone and testosterone. Beginning at mid-month, I’m going to try pure HIIT for only 10-15 minutes a day to see if I can get better results. It will kill me to not get my 10K Fitbit steps every day, but that’s not my real goal, is it? :) Did my first of two weekly med drips this morning. I typically add water weight after that, so it will be interesting to see my weight in the morning. Targeting 2000 calories tomorrow to make up for the extra 100 today, and then 2100 on Saturday and Sunday. Monday will be another 5:2 600 calorie fasting day.

7/07/16 Tanita Numbers (after 6 miles of walking at 3 mph):
Weight - 205.6 (est. goal at 10% BF - 183.0) - 22.6 lbs. to lose
Total body fat % - 15.0 (goal is 10% BF) - +5.0%
Total body fat lbs. - 30.9 (est. goal at 10% BF - 18.3) - +12.6 lbs.
Total body water % - 60.6 (balance is 62.5%) - 1.9% dehydrated
Muscle mass lbs. - 166.1 (est. goal at 10% BF - 156.7) - +9.4 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 lbs. (water)
RDI - 2287 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 20

Macros (in grams, rounded) (updated for July):
Targets: 180 fat, 40 net carb, 80 prot, 35 fib, 1500 sod, 2100 cals
Ate: 43 fat, 36 net carb, 29 prot, 27 fib, 328 sod, 700 cals (2809 used, 2109 deficit)
Running avg: 117 fat, 79 carb, 83 prot, 1686 cals (3110 used, 1424 deficit)
93.3 kg Lost so far: 54.2 kg.    Still to go: 0.3 kg.    Diet followed: 100%.

View Diet Calendar, 07 July 2016:
700 kcal Fat: 42.81g | Prot: 29.25g | Carbs: 62.77g.   Breakfast: Nature's Way Organic Extra Virgin Coconut Oil. Lunch: Fresh Express Italian Salad Mix, Tomatoes, Maple Grove Farms Fat Free Balsamic Vinaigrette Dressing, Great Value Whole Natural Almonds. Dinner: Brussels Sprouts, Pecans, Colavita Extra Virgin Olive Oil. Snacks/Other: Nature Made Super B-Complex, Nature Made Calcium, Fage Total 2% Greek Yogurt, Centrum Silver - Men 50+, Now Magnesium Citrate, Turmeric Capsules, Super Krill, Vitamin D3 1000 IU, Kelp, C-1000, MK-7 Vitamin K2, Glutathione Reduced. more...
2809 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 0.6 kg a Week

10 Supporters    Support   

1 to 20 of 22
Nice Loss! Your dedication always lifts my spirit and helps me plugging away at these last 10 pounds! Thanks for the inspiration :D  
07 Jul 16 by member: spiritspell
Thanks, Tammy! Keep on going! 
07 Jul 16 by member: Draglist
Hi Buddy! Congrats on down arrrow! Have you asked your doctor what his/her thinking is about fat burn/cardio workouts and inhibited production of human grown hormone and testosterone?  
08 Jul 16 by member: Scalewatcher3
Hi, Scalewatcher! I do not trust that my doctor has the appropriate experience or training to answer those questions. I'm taking my health into my own hands... 
09 Jul 16 by member: Draglist
You are a smart man. 
12 Jul 16 by member: Scalewatcher3
Thanks. He's admittedly not up on all the supplements and vitamins and their effects. Nutrition is taught very lightly in medical school! 
13 Jul 16 by member: Draglist
Will you take your supplements and vitamins all at once or throughout the day? 
14 Jul 16 by member: Scalewatcher3
Hi, Scalewatcher! I take them with meals, so I take the first set after lunch and I take the second set after dinner. 
14 Jul 16 by member: Draglist
Hey Bill, nice numbers!! I've read that fasting increases HGH levels, not sure about Testosterone levels. I have looked into T supplements but the side effects and increased health risks scared me off. Let me know if you find any further info on natural HGH or T level increasers. thnx!! 
15 Jul 16 by member: Steven Lloyd
Hello again buddy SW3... 
15 Jul 16 by member: Steven Lloyd
Hi Steven. Fasting and and short high intensity interval training are supposed to elevate both. But you need to get enough sleep too. I'm working on it but not there yet. Beginning on 7/15 I'm going to limit my workouts to those to see what effect it has. Will miss my post workout weigh ins! 
15 Jul 16 by member: Draglist
Hmm, I'll try the same ...Let's see what happens results wise in the next month. 
15 Jul 16 by member: Steven Lloyd
It's a deal. Today, I began. I did four sets of weighted squats. I used 25 pound dumbbells and for a minute, I did as many as I could with good form. I also raised them over my head in the upward motion, but that only lasted one set! :) For each subsequent set, I waited until my heart rate returned to 80 and then began again. My legs were pretty wobbly. NO workout tomorrow per the plan. Let's see how it goes... 
15 Jul 16 by member: Draglist
Agreed!! My legs and torso only for me though...shoulder issues. :-( 
15 Jul 16 by member: Steven Lloyd
That downward arrow and blue line look great! I have got to read up on HIIT.  
16 Jul 16 by member: Scalewatcher3
Thanks! I had been doing it for a while but stopped recently due to some health issues.I need to get back to it! Lots of good Youtube on it! 
16 Jul 16 by member: Draglist
Bill and Brenda, google 10-20-30 HIIT (sometimes called 30-20-10)....I've been doing standard HIIT (1 minute effort, 2 minute recovery or 1 & 1) for years...tried the 10-20-30 last fall (elliptical and biking) and really like it and find it very effective. I don't like to recommend much as far as training programs or techniques go but this is worth a try. Short blurb on it is found at https://www.verywell.com/10-20-30-high-intensity-interval-training-1231257  
17 Jul 16 by member: Steven Lloyd
link truncated "-30-high-intensity-interval-training-1231257" 
17 Jul 16 by member: Steven Lloyd
17 Jul 16 by member: Steven Lloyd
Thanks, Steven. I will check that out. My thighs are still very sore today which meant a got a good workout in two days ago. Can't imagine doing it again today yet. Will see how I feel later! 
17 Jul 16 by member: Draglist


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