Draglist's Journal, 06 Feb 14

Wow. Crazy good results tonight after following my plan. Got busy at work at did not eat until 4pm, extending my daily fast by four hours. Ate a bag of carrots. Came home and did an hour on the treadmill at 4mph on a 10 degree grade. Was rewarded with a super nice 212.0 weigh in. Then had dinner of chicken breast, fiber one cereal, salad, protein powder and Greek yogurt. Went over a tad on carbs by eating the yogurt, but happy with the other macro numbers I hit. Trim the fat and carbs a bit more tomorrow and I'm dead on the numbers.

Today's IIFYM numbers:

IIFYM Targets: 70 fat, 197 carbs, 42-53 fiber, 220 protein, 2306 cals
Today eaten: 29 fat, 185 carbs, 40 fiber, 198 protein, 1677 cals
Running avg: 78 fat, 200 carbs, 45 fiber, 220 protein, 2458 cals

Here are the 2/06/14 Tanita Numbers (pre-dinner, after 780 cal treadmill workout):

Weight - 212.0
Total body fat pct - 15.5
Total body water pct - 61.6
Visceral fat rating - 9
Muscle mass lbs. - 170.4
Physique rating - 6
Bone mass lbs. - 8.8
Daily calories: 4202 (BMR 2360)
Metabolic age - 22

Some great stuff here. Still above 170 muscle mass despite the weight loss, down to 15.5 pct fat, and lost another metabolic year! Thanks for reading.
96.2 kg Lost so far: 51.3 kg.    Still to go: 3.2 kg.    Diet followed: 100%.

View Diet Calendar, 06 February 2014:
1677 kcal Fat: 29.00g | Prot: 198.47g | Carbs: 185.42g.   Lunch: Carrots . Dinner: Chicken Breast, Lettuce Salad with Assorted Vegetables, Fiber One 80 Calorie Cereal - Chocolate, Lucerne 2% Reduced Fat Milk, Syntrax Nectar Latte Cappuccino Whey Protein Isolate, Dannon Oikos Greek Nonfat Yogurt - Plain. Snacks/Other: Vitafusion Vitafusion Power C Gummy Vitamins, Vitafusion Vitafusion Calcium Gummy Vitamins, Nature Made Nature Made Adult Gummies Fish Oil, vitafusion vitafusion 027917022703, vitafusion vitafusion Vitafusion vitamin d3, Schiff Schiff Probiotic Gummies, Syntrax Nectar Strawberry Kiwi Whey Protein Isolate. more...
3159 kcal Exercise: Walking (moderate) - 3/mph - 43 minutes, Walking (brisk) - 4/mph - 1 hour and 33 minutes, Sleeping - 5 hours and 36 minutes, Resting - 16 hours and 8 minutes. more...
Losing 11.4 kg a Week

You are a true warrior! :) 
06 Feb 14 by member: Mom2Boxers
Thanks, Mom! It worked out great today... will limit the fat and carbs a bit more tomorrow to get all the macro averages on track and should be good for the weekend! 
06 Feb 14 by member: Draglist
WOWZERS!!! - so far so good, some nice numbers. 
06 Feb 14 by member: Lynn1958
Upped my incline on the treadmill. Doing 8 at 3.6mph. No where near your calorie burn. But it's more. And it gets easier as I go along. Legs talk to me afterward.  
06 Feb 14 by member: ClassicRocker
Great result Bill, fantastic. 
06 Feb 14 by member: Kingstephen
Thanks, Lynn! You are doing SO great, ClassicRocker! Yes, the legs will let you know they were worked out! 
06 Feb 14 by member: Draglist
Thanks, KingStephen! 
06 Feb 14 by member: Draglist
Wow! so your system must work because you keep a lookout on running avg rather than by day... so you tweak if you overeat and voila! amazing results Draglist! you must be over the moon! 
07 Feb 14 by member: Jenfar


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