Draglist's Journal, 15 Jul 16

Woke at 210.6, down 1.4 from yesterday. Fasted until 3 pm and ate a small lunch. At 5:30 pm, did four one-minute sets of weighted squats. For the remainder of the month, I’m not going to do any extra walking on the treadmill or outside. Going to do the HIIT with weights three days a week as an experiment. Legs were pretty wobbly! Got a 206.0 weigh in after the workout. Lost much of the extra water weight from last weekend. Ate 652 calories on a 5:2 IF day. Will do further minor calorie adjustments over the weekend as necessary to get back to a 1671 per day average.

7/15/16 Tanita Numbers (after HIIT squats workout):
Weight - 206.0 (est. goal at 10% BF - 183.0) - 23.0 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 31.4 (est. goal at 10% BF - 18.3) - +13.1 lbs.
Total body water % - 59.9 (balance is 62.5%) - 2.6% dehydrated
Muscle mass lbs. - 166.0 (est. goal at 10% BF - 156.7) - +9.3 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 - 2319 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20

Macros (in grams, rounded) (updated for July):
Targets: 180 fat, 40 net carb, 80 prot, 30 fib, 1500 sod, 2100 cals
Ate: 41 fat, 31 net carb, 37 prot, 17 fib, 1779 sod, 652 cals (2330 used, 1678 deficit)
Running avg: 115 fat, 83 carb, 99 prot, 1764 cals (2915 used, 1151 deficit)
93.4 kg Lost so far: 54.0 kg.    Still to go: 0.5 kg.    Diet followed: 100%.

View Diet Calendar, 15 July 2016:
652 kcal Fat: 41.22g | Prot: 36.75g | Carbs: 47.20g.   Lunch: Gold Emblem Deluxe Mixed Nuts, Sweet Cherries. Dinner: Roasted Broiled or Baked Chicken Breast (Skin Not Eaten), Cooked Green Cabbage (Fat Not Added in Cooking), Brazil Nuts. Snacks/Other: Nature Made Calcium, Fage Total 2% Greek Yogurt, Centrum Silver - Men 50+, Now Magnesium Citrate, Turmeric Capsules, Super Krill, Vitamin D3 1000 IU, Kelp, MK-7 Vitamin K2, Glutathione Reduced. more...
2330 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 0.9 kg a Week

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Comments 
Excellent work! I have come down with a terrible cold/ cough...so much air conditioning needed these days...so until I'm over it, I'm not counting calories, but making sure nourishing things are entering...and copious amounts of water...Interesting switch to weights... 
15 Jul 16 by member: NicoleJody
That will be a nice change of pace for you. 
15 Jul 16 by member: skwhite
Thanks, Nicole! I hope you feel better soon. Lots of good low carb comfort food out there! Thanks, Skwhite! I'm trying the weights because I think I have stalled on the cardio. CICO worked for me for quite a while, but now that I have my last 10-20 to go, I've stalled and I need a new plan of attack! 
15 Jul 16 by member: Draglist
I've been doing HIIT sessions since Jan and it has made a huge difference to the shape of my body. I hope it is as successful for you too. I see you have previously been prepared to lose some muscle as part of your journey. It might be time to rethink that and look at changing your macros so that it is only fat that you are losing. You will need to make sure you are eating enough of the right things if you are going to keep those muscles in tip top condition. Good luck. 
16 Jul 16 by member: Mamachickpea
Thanks, Mama. I have my macros in order. But probably not my workout. 
16 Jul 16 by member: Draglist
In that case I'll pass on a something that I found held very true when I started HIIT. It takes four weeks for you to notice, 8 weeks for your friends and 12 weeks for the rest of the world. Be warned it becomes a bit addictive (in a good way). Enjoy! 
17 Jul 16 by member: Mamachickpea
Thanks! I was actually doing it for a year or so (but along with the steady state to excess). What I was not doing was allowing my muscles to rest. I'll actually be doing much less work and spending much less time, which is scary but I already know I'm plateaued with what I am doing. Thanks for the great tips! 
17 Jul 16 by member: Draglist

     
 

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