Draglist's Journal, 22 Nov 14

Plan for the week worked out great with a 206.0 weigh in after 16:8 fasting and a 66 minute HIIT treadmill workout. Waking weigh in of 208.0 was a nice surprise after a night where I traded a workout for several belts of single malt scotch, two tablespoons of peanut butter, and a handful of kid’s cereal! I did get eight hours of sleep, which no doubt helped.

Here are the 11/22/14 Tanita Numbers (post-16:8 workout, 66 minute HIIT treadmill, dehydration skewing fat percentage):

Weight - 206.0
Goal Weight (10% BF) - 190.7 (looks like most extra water gone, but need to weigh in later in the day to be sure)
Total body fat % - 16.7
Total body fat lbs. - 34.4
Total body water % - 59.3
Visceral fat rating - 9
Muscle mass lbs. - 163.2
Physique rating - 6
Bone mass lbs. - 8.4
Daily calories: 4013 (RDI 2254)
Metabolic age - 26

Update: Ate a lot of good food today. Calories near 2000 because of the 600 calories from the aforementioned drinks and snacks from the early morning.

If It Fits Your Macros numbers (macro numbers in grams, rounded):
Daily targets: 70 fat, 68 carbs, 200 protein, 40 fiber, <2300 sodium, 1702 cals
Today ate: 58 fat, 136 carbs, 169 protein, 47 fiber, 2076 sodium, 1996 cals (2852 used, 856 deficit)
Running avg: 75 fat, 171 carbs, 144 protein, 2031 cals (2707 used, 676 deficit)
93.4 kg Lost so far: 54.0 kg.    Still to go: 0.5 kg.    Diet followed: 100%.

View Diet Calendar, 22 November 2014:
1996 kcal Fat: 58.45g | Prot: 169.03g | Carbs: 135.93g.   Lunch: Bob's Red Mill Chia Seed, Healthworks Cacoa Nibs, Super Advanced Whey Isolate Chocolate, Bob's Red Mill Whole Ground Flaxseed Meal, Healthworks Goji Berries, Lucerne Nonfat Greek Yogurt - Plain, Organic Black Cumin Seeds, Activia Light Fat Free Cherry Yogurt, Quest Coconut Cashew Bar, Blue Diamond Oven Roasted Almonds 100 Calorie Pack. Dinner: Lettuce Salad with Assorted Vegetables, Bolthouse Farms Cilantro Avocado Dressing, Shadybrook Farms Boneless Turkey Breast Chops, Broccoli. Snacks/Other: One A Day Men's Health Formula Multivitamin Supplement, Nature Made Magnesium Citrate, Nature Made Fish Oil 1000 mg, Swanson Apple Cider Vinegar Capsules, Red Lobster Single Malt Scotches, Skippy Natural Super Chunk Peanut Butter, General Mills Cinnamon Toast Crunch Cereal. more...
2852 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 13.3 kg a Week

14 Supporters    Support   

Fabulous progress, Bill - you have to love what those HIIT sessions do for glycogen storage and saying adios to the water that goes with it. Truly well done. 
22 Nov 14 by member: mrsmole
Thanks, Mrsmole. They sure do the trick! That was a great tip from you. Folks often approach me as a guru of sorts up here, but I've learned tips and tricks from many FatSecret members like you that have contributed to my success! 
22 Nov 14 by member: Draglist
Big drop! You are doing great. Whatever works! 
22 Nov 14 by member: kattay
good job  
22 Nov 14 by member: ovniologo
Thanks, Kattay and Ovniologo! 
22 Nov 14 by member: Draglist
Really great results! 
22 Nov 14 by member: br_e_co
Thanks, Breco! 
22 Nov 14 by member: Draglist
Wonderful loss, keep up the great work. 
22 Nov 14 by member: LadyBea40
You are doing great!! 
22 Nov 14 by member: skwhite
Wow! That is a big weight loss for one day! 
23 Nov 14 by member: Deb_N
Great loss - keep up the good work!  
23 Nov 14 by member: MontanasMom
GREAT LOSS BILL!!!!! WOW!!! 206- That is super!!!!- I have been getting more exercise while on vacation which I know I need to make a top priority even when I am back at work. Excellent job as usual!!!!! 
23 Nov 14 by member: pwrestlephoto
Thanks, LandyBea, Skwhite, Deb, MontanasMom, and Pam! Appreciate the support! 
23 Nov 14 by member: Draglist


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