Draglist's Journal, 30 Nov 14

Last day of the month. Got a 216.8 weigh in after 65 minutes of HIIT treadmill after a 20 hour fast. Did not drink enough water today. Need to set an alarm on my computer to remind me. Last week of Thanksgiving eating (stretched out for several days) proved that I can't kill myself for three weeks of the month to get a 1000 calorie per day deficit and then eat a week of the month at double or triple RDI (or more) and expect to stay on track. Ending up with a 2225 per day calorie intake against a 1700 per day goal. Got to do better in December. Still, ending up with a 481 per day deficit. Should be worth almost one pound a week, long term. Will target the same daily calorie intake in December, but when I overindulge, I plan to limit myself to 600 calories the following day in an attempt to get back on track quickly. The experiment goes on...

Here are the 11/30/14 Tanita Numbers (post 20 hour fast; 65 minute HIIT treadmill):

Weight - 216.8 (goal at 10% BF - 180.0) - 36.8 over
Total body fat % - 15.8 (goal is 10% BF) - 5.8 over
Total body fat lbs. - 34.4 (goal at 10% BF - 18.0) - 16.4 over
Total body water % - 61.5 (goal is 50-65)
Visceral fat rating - 9 (goal is 7) - 2 over
Muscle mass lbs. - 173.4 (goal at 10% BF - 154.0) - 19.4 extra retained water
Physique rating - 6 (high muscle/average BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 9.0 (goal at 10% BF - 8.0) - 1.0 extra retained water
Daily calories: 4288 (RDI 2409)
Metabolic age - 22

If It Fits Your Macros numbers (macro numbers in grams, rounded):
Daily targets: 70 fat, 68 carbs, 200 protein, 40 fiber, <1500 sodium, 1702 cals
Today ate: 45 fat, 165 carbs, 51 protein, 41 fiber, 2436 sodium, 1161 cals (2771 used, 1610 deficit)
Running avg: 80 fat, 203 carbs, 139 protein, 2225 cals (2706 used, 481 deficit)
98.3 kg Lost so far: 49.1 kg.    Still to go: 5.4 kg.    Diet followed: Poorly.

View Diet Calendar, 30 November 2014:
1161 kcal Fat: 44.77g | Prot: 50.90g | Carbs: 164.86g.   Lunch: Spanish Rice, Goya Black Beans, Chicken Breast, Puerto Rican Style Fried Ripe Plantain (Platano Maduro Frito), Coffee-Mate Sugar Free Hazelnut Liquid Coffee Creamer. 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, Nabisco Premium Soup & Oyster Crackers, Cream Cheese, Ritz Crackers - Fresh Stack, Cacoa Nibs, Vitafusion Fiber Well Gummies. more...
2771 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 6.4 kg a Week

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Comments 
There are phone apps that will remind you to drink fluids with push notifications. 
30 Nov 14 by member: ChrisComedy
Thanks, Chris. Yes, I depend on that at work but don't carry my phone at home. 
30 Nov 14 by member: Draglist
Good Luck! You can, and have done this! 
01 Dec 14 by member: kattay
Thanks, Kattay.  
01 Dec 14 by member: Draglist
I found this way to set an alarm within Windows on a computer. Good article on getting up and moving every hour... http://blogedutech.blogspot.com/2011/04/simple-hourly-reminder-to-get-up-and.html 
01 Dec 14 by member: Draglist
One of the features of the Garmin VivoFit is a red bar for inactivity that you literally have to walk off - and not just a few steps. Next step would be a hydration reminder. 
01 Dec 14 by member: ChrisComedy
That's cool... Fitbit has a setting where you need to log in every drink... that's a pain and I ignore it. 
01 Dec 14 by member: Draglist
You can log water in My Fitness Pal, but I use a tablet app that pushes a notification telling me how much more I have to drink. 
01 Dec 14 by member: ChrisComedy
Cool... 
01 Dec 14 by member: Draglist
Green arrow going down. Good job, Bill! 
01 Dec 14 by member: Deb_N
Thanks, Deb! 
01 Dec 14 by member: Draglist

     
 

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