Draglist's Journal, 01 Nov 14

Woke up after my light eating day and late night workout to a nice 205.2 weigh in. Finished my 16:8 fast and did 65 minutes of HIIT on the treadmill (12 minutes at 10 mph; 53 minutes at 4mph). Got a very nice 202.2 weigh in afterwards.

For November, going to ride the razor's edge again by eating about 1000 calories less than I burn each day. This is based on my body fat number of approximately 31-32 lbs. That needs to get down to about 20. I got it to 25-26 before, but summer fun got me back up there. My daily intake will depend on how much I burn each day, but generally, I expect that to be about 1700 calories per day on average. That's about 95 percent of my BMR, so I realize this is low, but it's a final push to see if I can cut into this body fat. Looking for a lower set point before the holidays. Adjusted my IIFYM macros to hit that number. Good luck to YOU this month!

Here are the 11/01/14 Tanita numbers (post 16:8 fast, post 65 minutes HIIT treadmill, some dehydration showing in higher body fat numbers):

Weight - 202.2
Goal Weight (10% BF) - 188.9 (extra water is gone!)
Total body fat % - 16.0
Total body fat lbs. - 32.2
Total body water % - 60.0
Visceral fat rating - 9
Muscle mass lbs. - 161.6
Physique rating - 6
Bone mass lbs. - 8.4
Daily calories: 3966 (RDI 2228)
Metabolic age - 24

Ate a few extra calories today. Will adjust during the week.

If It Fits Your Macros numbers (macro numbers in grams, rounded):
Daily targets: 71 fat, 64 carbs, 202 protein, 40-51 fiber, <2300 sodium, 1703 cals
Today ate: 86 fat, 235 carbs, 153 protein, 74 fiber, 2356 sodium, 2196 cals (2779 used, 583 deficit)
Running avg: 86 fat, 235 carbs, 153 protein, 2196 cals (2779 used, 583 deficit)
91.7 kg Lost so far: 55.7 kg.    Still to go: 0 kg.    Diet followed: 100%.

View Diet Calendar, 01 November 2014:
2196 kcal Fat: 86.12g | Prot: 152.51g | Carbs: 234.95g.   Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Dannon All Natural Nonfat Plain Yogurt, Bob's Red Mill Chia Seed, Healthworks Cacoa Nibs, Now Real Food Golden Flax Seeds, Clover Honey, Body Fortress Super Advanced Whey Isolate - Vanilla Creme, La Tortilla Factory Smart & Delicious Low Carb High Fiber Large Tortillas, Skippy Extra Crunchy Super Chunk Peanut Butter, Dr. Pepper Diet Dr. Pepper (Can), Apples. Dinner: Arnold 100% Whole Wheat Flax & Fiber Sandwich Thins, Jennie-O Turkey Burgers Original, ShopRite Steam in Bag! Broccoli Cuts, Tomatoes, Tanimura & Antle Iceberg Lettuce, Safeway Canola Mayo, Ketchup, Meijer Diced Onions. Snacks/Other: Nature Made Fish Oil 1000 mg, Now Magnesium Citrate, One A Day Men's Health Formula Multivitamin Supplement, Nature Made Magnesium Citrate, Seapoint Farms Dry Roasted Edamame - Lightly Salted, Edy's Outshine Fruit Bars - Pineapple. more...
2779 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 14.6 kg a Week

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Comments 
Great weight loss! Congratulations on your weight history getting back in the blue zone. :) 
01 Nov 14 by member: Deb_N
Outstanding Weigh In! 
01 Nov 14 by member: Chillie Willie
Thank you, Deb! 
01 Nov 14 by member: Draglist
Thanks, Chillie Willie! 
01 Nov 14 by member: Draglist
good job 
01 Nov 14 by member: ovniologo
Criminy Bill - you just crushed it ... wow. Heckuva drop! 
01 Nov 14 by member: br_e_co
Another amazing drop!!!-I am loving my sports line fitness tracker- I could not get the one you have right now (fitbit)- this one will get me on a better track than where I was 
01 Nov 14 by member: pwrestlephoto
Thanks, OV, Breco, and Pam! Good luck with that tracker, Pam! 
01 Nov 14 by member: Draglist
Hi drag list, please can you help , how your getting these numbers ? Hope I am not disturbing by asking  
01 Nov 14 by member: Khikha2
I get them from my Tanita BC533 scale. Most of them. I create a few based on the other numbers. But you need to start with that scale or one like it. 
01 Nov 14 by member: Draglist
Great job Bill. Hope your plan to burn the fat and get the percentage down does the job. 
01 Nov 14 by member: jmb3450
Thanks, Jim. Will be interesting to see. It was hard enough eating an average of 1900 last month. Doing 1700 will be a challenge. Not day to day, but being able to overcome those occasional indulgences. 
01 Nov 14 by member: Draglist

     
 

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