Draglist's Notizen, 01 Mrz 14

Got a slightly lower 211.6 weigh in after a 3000 calorie plus indulgence day yesterday. Did a 16:8 fast and then an 880 calorie treadmill workout at the end of the fast. First time without dropping the speed at 119 bpm. My heart rate got to 135 bpm once, but that was in the 53rd minute of the hour. Stayed right at about 130 for most of the walk. Felt great. Let's see if it helps to burn any more fat.

Entered the 211.6 as a starting point and 195 as an ending point for March using the Drs. Kevin Hall and Carson Chow tool. I'm realistically looking for 200-203, but building in a little wiggle room. According to my calculations, I'll need a deficit of 1276 calories per day to do the trick. I'm going to round that up to 1300 per day to make it easy to do and give myself a little more of a buffer.

Typically, I'm burning 2350 a day before any exercise. So on days like today when I burned 3000 plus calories, I'll be able to eat 1700 calories. On days when I work out less, I'll be down to 1200 or so. If I eat a little more over weekends, I'll use Mondays as adjustment days to get back on track (my average calorie burn minus 1300). I will not go lower than 1000 per day (unless I need to do it once a week on Mondays).

I will use the IIFYM macros for rough percentages of intake, but will not be able to get all the macros in. After this radical March experiment, in April I plan to enter a maintenance period of approximately 2200-2300 calories per day, largely following IIFYM guidelines. Happy March, everyone!

Here are the 3/01/14 Tanita Numbers (after 16:8 fast and 880 calorie treadmill workout):

Weight - 211.6
Total body fat pct - 17.5
Total body water pct - 58.3
Visceral fat rating - 10
Muscle mass lbs. - 166.0
Physique rating - 6
Bone mass lbs. - 8.6
Daily calories: 4096 (BMR 2301)
Metabolic age - 28

96,0 kg Bisher verloren: 51,4 kg.    Still to go: 3,0 kg.    Diät befolgt: Recht gut.

---

2206 kcal

Fett: 68,69g | Eiw: 178,64g | Kohlh: 226,86g.   Frühstück: The Baker Honey Oat Granola with Almonds, Syntrax Nectar Vanilla Bean Torte Whey Protein Isolate, Dannon Oikos Greek Nonfat Yogurt - Plain, Navitas Naturals Organic Raw Chia Seeds. Mittagessen: Lucerne 2% Low Fat Cottage Cheese, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Syntrax Nectar Vanilla Bean Torte Whey Protein Isolate, safeway SFWY BERRY MIX, EfaGold EfaGold Pure Extra Virgin Coconut Oil. Abendessen: Lettuce Salad with Assorted Vegetables, Green String Beans, Eating Right Turkey Meatloaf, Snapple Diet Peach Iced Tea (16 oz), Pears. Snacks/Sonstiges: Market Pantry Lightly Salted Dry Roasted Peanuts, Unreal Peanut Butter Cups, Schiff Probiotic Gummies, vitafusion Vitafusion vitamin d3, vitafusion 027917022703, Nature Made Adult Gummies Fish Oil, Vitafusion Power C Gummy Vitamins. mehr...

3059 kcal

Bewegung: Gehen (Mäßig) - 5 Km/h - 8 Minuten, Gehen (Flott) - 6,5 Km/h - 1 Stunde und 45 Minuten, Ruhen - 12 Stunden und 35 Minuten, Schlafen - 9 Stunden und 32 Minuten. mehr...