Dziennik Draglist, 01 mar 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 Do tej pory straciłeś: 51,4 kg.    Wciąż do stracenia: 3,0 kg.    Zastosowanie diety: Dość Dobrze.

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2206 kcal

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