Draglist's Journal, 25 Jul 16

Woke at 211.4, down .8 from yesterday. Did a 5:2 IF day with HIIT weighted squats for exercise. Weighed in just before eating dinner and got a 207.4. Ate a massive kale salad and a TINY piece of beef brisket. I had twice as much on my plate but didn’t realize until too late how caloric it is! So ended up at 764 calories for the day. Will do a minor adjustment tomorrow. Discovered hibiscus tea. Delicious and more antioxidants than green tea. A new daily drink.

7/25/16 Tanita Numbers (after 21 hours fasting, HIIT weighted squats workout):
Weight - 207.4 (est. goal at 10% BF - 183.0) - 24.4 lbs. to lose
Total body fat % - 15.4 (goal is 10% BF) - +5.4%
Total body fat lbs. - 31.9 (est. goal at 10% BF - 18.3) - +13.6 lbs.
Total body water % - 58.6 (balance is 62.5%) - 3.9% dehydrated
Muscle mass lbs. - 166.9 (est. goal at 10% BF - 156.7) - +10.2 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 - 2312 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 19

Macros (in grams, rounded) (updated for July):
Targets: 180 fat, 40 net carb, 80 prot, 30 fib, 1500 sod, 2100 cals
Ate: 51 fat, 34 net carb, 40 prot, 10 fib, 366 sod, 764 cals (2610 used, 1846 deficit)
Running avg: 112 fat, 76 carb, 99 prot, 1687 cals (2793 used, 1106 deficit)
94.1 kg Lost so far: 53.3 kg.    Still to go: 1.1 kg.    Diet followed: 100%.

View Diet Calendar, 25 July 2016:
764 kcal Fat: 50.50g | Prot: 40.12g | Carbs: 43.25g.   Lunch: Nature's Way Organic Extra Virgin Coconut Oil. Dinner: Kale, Colavita Extra Virgin Olive Oil, Jalapeno Peppers, Blackberries, Blueberries, Beef Brisket, dannon Light & Fit Greek Yogurt. Snacks/Other: Nature Made Super B-Complex, Nature Made Calcium, Centrum Silver - Men 50+, Now Magnesium Citrate, Turmeric Capsules, Super Krill, Vitamin D3 1000 IU, Kelp, C-1000, MK-7 Vitamin K2, Jarrow Glutathione Reduced. more...
2610 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 0.4 kg a Week

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Comments 
Way to go! That's interesting about hibiscus tea. I enjoy it but I did not realize the benefits. I'll make some iced hibiscus tea tomorrow. Thanks for sharing.  
25 Jul 16 by member: ChicaLean
Thanks, ChicaLean! Check out nutritionfacts.org on YouTube and search for hibiscus. They show a great infographic. 
25 Jul 16 by member: Draglist
Hope your weekend went well Bill, 207.4 weigh in late in the day is nice...be careful with the brisket, lol. We're back in civilization....,only one HIIT session to report...went running hills, on a 10-20-30 protocol I was sucking wind very quickly. 
26 Jul 16 by member: Steven Lloyd
Thanks Steven! The 5:2 days are a nice reset. Sounds like you made the most of your exercise opportunities. I'll enjoy a bit more of that brisket tonight! 
26 Jul 16 by member: Draglist
I've seen hibiscus tea but don't think I have tried it yet. 
26 Jul 16 by member: skwhite
Glad to see that you're doing so well. Living in Central Texas, smoked brisket is the meat of choice here. I applaud your ability to eat kale without mixing it with other greens. I hope that your week goes well. 
26 Jul 16 by member: TXSnowman
It's great, Skwhite. Hey, TXSnowman, I had a bit more tonight but holy cow, that stuff is calorie dense! I had 147 grams of it and it was more than 500 calories! Ouch! But so delicious... grass fed cows from one mile away... amazing. 
26 Jul 16 by member: Draglist
Hey Bill, depending on which nutrition data you look at, brisket can be as low as 46 or as high as 150 calories per ounce. That is truly just the difference in the fat content. Most brisket that we buy is pure lean, but at some restaurants it is dripping with fat. Having said that, the 500 calories you ate was probably 160 calories of protein and 340 calories of good fat. That is an awesome entrée. Getting past the CRAP methodology (Calorie Restriction As Primary), and the Fat Free Lie that we've been brainwashed into believing for the past 45 years, I've adapted to enjoying high fat foods as long as I stick to the IF eating plan, as you do. 
27 Jul 16 by member: TXSnowman
That sounds great. It was pretty fatty and delicious! 
28 Jul 16 by member: Draglist
Love hibiscus tea...AND brisket!! LOL Have a great day Bill :) 
28 Jul 16 by member: ImLaura
Thanks, Laura! Had a good one! Hope you did, too! 
28 Jul 16 by member: Draglist

     
 

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