Draglist's Notizen, 31 Mai 14

Last day of May 2014! Goal for this month was 200 pounds flat and as close to 25 percent body fat as I could get. My strategy for May was to eat just enough and work out just enough each day to exactly burn the maximum amount of body fat that a body theoretically can convert to energy each day (31.4 calories per pound of body fat). I did that until last weekend, when I took a road trip and had two high calorie days eating out with friends. To get back on track with my average calorie goals for the month, I ate an average of 1150 calories per day during the last week of the month. I had a lot of water weight to lose, as I went up to 209.8 over that weekend and I had to hit 200.0 in a week.

I started to lose water weight mid week and hit 205 pretty fast, but then popped back and forth from 204 to 205, including yesterday's evening weigh in, which was 205.4. A tall order to drop 5.4 pounds in a day. But my strategy was to lift weights last night, do a 16:8 fast, get some sleep, do an hour on the treadmill, and then hop on the scale for my official Saturday afternoon weigh in.

So... woke up today and was gratified to get 203.4 immediately. The past few Saturdays, I've had three cups of coffee and a big glass of water before my end of 16:8 workout. Today, I decided to work out thirsty... I wanted to sweat out the fat and water already in my body... not any new liquid. I took a shot -- don't know how logical that was, but it's what I went for.

Did an hour on the treadmill with my favorite Pandora mix playing. Did 4.0 miles per hour at a 10 percent grade and every five minutes, I dropped to 3.0 mph to mop my brow and take a breather. Burned 830 calories per my machine.

Grabbed a shower and stepped into my bathroom for the moment of truth...

200.2! How about that? I hopped off again, reset, and hopped back on just to make sure... 200.2 came up again. You'll forgive me for calling that a WIN and an achievement of my goal!

This will be my new starting point for June 2014. I'm going to target 195 now. Although I'm officially at my FatSecret goal, I'm still going for 10 percent body fat and I think that I'll probably need to get to 195 at my current muscle mass amount to hit that. BUT... I have an entire month to do it, so I'm going to be able to eat much more per day than I've been... Probably 2000 to 2100 calories. I'll work that out later.

Anyway, thanks for following along. Your support and friendship has been amazing and has really enriched my life this past few years. Let's keep it going together! Bill

Here are the 5/31/14 Tanita Numbers (post 16:8 fast, post 830 calorie treadmill workout; body fat and water numbers skewed due to overnight dehydration):

Weight - 200.2
Goal Weight (10% BF) - 187.6
Total body fat % - 15.6
Total body fat lbs. - 31.4
Total body water % - 60.5
Visceral fat rating - 9
Muscle mass lbs. - 160.6
Physique rating - 6
Bone mass lbs. - 8.2
Daily calories: 3936 (RDI 2211)
Metabolic age - 23

90,8 kg Bisher verloren: 56,6 kg.    Still to go: 0 kg.    Diät befolgt: 100%.

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1561 kcal

Fett: 42,81g | Eiw: 154,97g | Kohlh: 144,62g.   Frühstück: Dannon Oikos Greek Nonfat Yogurt - Plain, Fiber One 80 Calorie Cereal - Chocolate, Grapes, Coffee-Mate Sugar Free Hazelnut Liquid Coffee Creamer, Organic India Whole Husk Psyllium, Now Real Food Golden Flax Seeds, Blueberries, Navitas Naturals Organic Raw Chia Seeds, Syntrax Nectar Chocolate Truffle Whey Protein Isolate. Abendessen: Kraft Light Balsamic Vinaigrette Dressing, Cucumber (with Peel), Onions, Tomatoes, Green String Beans, Baked or Broiled Salmon. Snacks/Sonstiges: Red Lobster Single Malt Scotches, One A Day Men's Health Formula Multivitamin Supplement, Member's Mark Omega 3 Fish Oil (1000 mg). mehr...

2981 kcal

Bewegung: Hausarbeit - 49 Minuten, Gehen (Flott) - 6,5 Km/h - 1 Stunde und 45 Minuten, Ruhen - 11 Stunden und 44 Minuten, Schlafen - 9 Stunden und 42 Minuten. mehr...