Draglist's Journal, 05 September 2015

Woke at 208.4 after sleeping in until noon. Went out and did a hard five mile HIIT walk/run, ensuring to hit my heart rate limit for my age (165 bpm) on every HIIT sprint. Actually, hit 171 a few times as my bpm continued after I hit the target. Got a nice 202.8 weigh in upon my return. Fasted until 3pm. More LCHF in my future! Still trying to decide the ultimate macro goals for that. UPDATE: Decided on 50 percent fat, 30 percent protein, and 20 percent carbs as targets. That ups my daily calories to 1990 on average, but I’m going to monitor my Fitbit and attempt to maintain an 1150 calorie per day deficit, which the Carson Chow body weight simulator tells me will get me to goal in 70 days. It will be fun to find out! And… to all my U.S. pals, enjoy your long Labor Day weekend!

9/05/15 Tanita Numbers (after 19 hours fasting, 5.2 miles HIIT walk/run):
Weight - 202.8 (est. goal at 10% BF - 183.0) - 19.8 lbs. to lose
Total body fat % - 15.1 (goal is 10% BF) - +5.1%
Total body fat lbs. - 30.6 (est. goal at 10% BF - 18.3) - +12.3 lbs.
Total body water % - 57.7 (balance is 62.5%) - 4.8% dehydrated
Muscle mass lbs. - 164.0 (est. goal at 10% BF - 156.7) - +7.3 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.2 (est. goal at 10% BF - 8.0) - +.2 (water)
RDI 2214 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 19

Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 110 fat, 100 carbs, 150 protein, 39-49 fiber, <1500 sodium, 1990 cals
Ate: 103 fat, 124 carb, 130 prot, 39 fib, 2795 sod, 2224 cals (xxxx used, xxxx deficit)
Running avg: 96 fat, 137 carb, 144 prot, 2135 cals (xxxx used, xxxx deficit)
202.8 lb Lost so far: 122.2 lb.    Still to go: 0 lb.    Diet followed 100%.

Diet Calendar Entries for 05 September 2015:
2224 kcal Fat: 103.39g | Prot: 129.75g | Carb: 123.55g.   Lunch: Chipotle Cheddar Cheese Sticks, Broccoli, Celery, Jif Natural Crunchy Peanut Butter, Kroger Whipped Greek Cream Cheese Spread & Greek Yogurt, Frigo Cheese Heads 100% Natural String Cheese, Amazing Grass Green SuperFood Drink Powder, Activia Light Strawberry Greek Yogurt, Brazil Nuts, Smucker's Sugar Free Apricot Preserves, Flatout Light Italian Herb Flatbread, Philadelphia Regular Cream Cheese Spread, Celsius Sparkling Orange. Dinner: Open Nature Sun Dried Tomato & Provolone Chicken Sausage, Open Nature Smoked Andouille Chicken Sausage, open nature roasted red pepper and garlic chicken sausage, Maple Grove Farms Fat Free Balsamic Vinaigrette Dressing, Tomatoes, Cucumber (with Peel), Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate, So Delicious Coconut Milk Unsweetened. Snacks/Other: Vitafusion Fiber Well Gummies, Red Table Wine, Feel Great 365 Daily Boost Vitamin Shot, Swanson Pygeum, Swanson Celery Seed, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg, Woodford Reserve Kentucky Straight Bourbon Whiskey, Margarita. more...
3330 kcal Activities & Exercise: FitBit Tracker - 24 hours. more...
losing 5.6 lb a week

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Comments 
I watch these posts for the impressive show of what the HIIT workouts do for a body. Amazing. 
05 Sep 15 by member: Pterath
Good workout, 6 lbs of sweat equity!  
06 Sep 15 by member: jmb3450

     
 

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