Draglist's Journal, 31 Dec 14

I love it when a plan comes together. Predicted 204-205 for my last official weigh in of the year and got 204.2. Woke at 207.4, exactly what I weighed pre-dinner last night so that was a good sign. Up four times last night ridding my body of extra water from the holidays. Did some push ups, tricep dips, jumping jacks, and jump ropes, then did a one hour full body dumbbell workout. Sort of rested my way through it and it was almost 3pm before I got on the treadmill. Did 65 minutes of HIIT, going 3 to 4 mph with 5mph HIIT bursts. Heart rate was typically 114 to 135 bpm. Strangely, during portions in the middle of my workout, I dropped to about 78 bpm, lower than my fat burning range. I take that as a pretty good sign of fitness.

Happy with the year and the month. I maintained my more than 140 lb. loss for a year, and made it as low as 196.2 in June. I ate quite a lot more this year than in 2013, which is to be expected in maintenance. I was able to get back under 200 several times, despite many periods of indulgence. I will target 190 flat by February 1, and I’ll be able to eat 2000 calories a day minimum to get there. Hard not to like that. My Fitbit Surge watch has been great and it helped me sail through the holidays with only a minor gain. I ramped up my average calorie burn to nearly 3200 per day in December, up from 2700 per day in November. That allowed me to eat more and still maintain a consistent 1000 calorie per day deficit. I will continue on that track until the body fat starts reducing. Eventually, I’ll slow to a 500 calorie per day deficit. Perhaps one day I’ll go into a bulk mode to build more muscle, but I’m in a continual cut until I hit ten percent body fat.

Thanks to all my FatSecret friends for their support and the education they've provided me. I hope you and your families have a terrific 2015. Bill Pratt

Here are the 12/31/14 Tanita Numbers (post 20 hour fast, plus calisthenics, dumbbell workout, and 900 calorie HIIT treadmill):

Weight - 204.2 (goal at 10% BF - 180.0) - 24.2 lbs. to lose
Total body fat % - 16.4 (goal is 10% BF) - 6.4 % to lose
Total body fat lbs. - 33.4 (goal at 10% BF - 18.0) - 15.4 lbs. to lose
Total body water % - 59.6 (goal is 60-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 162.4 (goal at 10% BF - 154.0) - 8.4 lbs. extra water
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.4 (goal at 10% BF - 8.0) - .4 lbs. extra water
Daily calories: 3989 (RDI 2241)
Metabolic age - 25

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: 101 fat, 137 carbs, 171 protein, 29 fiber, 2152 sodium, 2080 cals (3168 used, 1088 deficit)
Running avg: 76 fat, 182 carbs, 166 protein, 2116 cals (3175 used, 1059 deficit)

92.6 kg Lost so far: 54.8 kg.    Still to go: 0 kg.    Diet followed: 100%.

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2080 kcal

Fat: 101.32g | Prot: 170.71g | Carbs: 137.29g.   Lunch: Chicken Breast (Skin Not Eaten). Dinner: Kirkland Signature Artichoke Hearts Marinated in Oil, Brazil Nuts, Black Cumin Seeds, Healthworks Cacoa Nibs, Simply Balanced Greek Yogurt Plain, Body Fortress Super Advanced Whey Isolate Chocolate, Bob's Red Mill Chia Seed, Organic 100% Whole Ground Golden Flaxseed Meal. Snacks/Other: Safeway Select Dried Apricots, Cream Cheese, Red Oval Farms Stoned Wheat Thins Snack Crackers, Wasa Crisp'n Light 7 Grain Crackerbread, Swanson Apple Cider Vinegar Capsules, Nature Made Fish Oil 1000 mg, Nature Made Magnesium Citrate, One A Day Men's Health Formula Multivitamin Supplement. more...

3168 kcal

Exercise: FitBit Tracker - 24 hours. more...