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%.

View Diet Calendar, 31 December 2014:
2080 kcal Fat: 101.32g | Prot: 170.71g | Carbs: 137.29g.   Lunch: Chicken Breast (Skin Not Eaten). Dinner: Organic 100% Whole Ground Golden Flaxseed Meal, Bob's Red Mill Chia Seed, Body Fortress Super Advanced Whey Isolate Chocolate, Simply Balanced Greek Yogurt Plain, Healthworks Cacoa Nibs, Black Cumin Seeds, Brazil Nuts, Kirkland Signature Artichoke Hearts Marinated in Oil. 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, Wasa Crisp'n Light 7 Grain Crackerbread, Red Oval Farms Stoned Wheat Thins Snack Crackers, Cream Cheese, Safeway Select Dried Apricots. more...
3168 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 10.2 kg a Week

12 Supporters    Support   

1 to 20 of 22
That is pretty incredible! I am so proud of you! 
31 Dec 14 by member: Mom2Boxers
Thanks, Mom! 
31 Dec 14 by member: Draglist
Your journey is very inspiring. Very interesting all the challenges you have given yourself. I have learned a lot from you. I have tried the 16/8 fast for one. Haven't quite wanted to do the exercise stuff you do. Mind is willing, body is not. But I do more than I used to. I am confident you will have a very successful New Year. Happy New Year! Raise your glass to 2015!!  
31 Dec 14 by member: kattay
Thanks, Kattay! We will definitely raise a glass tonight. 
31 Dec 14 by member: Draglist
What a great job you have done in 2014! Truly inspiring! Happy New Year and may you meet all your goals for 2015! 
31 Dec 14 by member: lettygaylor
Thank you, Letty! Same to you and we will get there together! 
31 Dec 14 by member: Draglist
Good luck and of course more power to your determination and motivation. You have been great support for so many of us. Thanks so much. Have a great 2015. 
31 Dec 14 by member: JovialJ
That is awesome!! Happy New Year! 
31 Dec 14 by member: skwhite
Thank you, Jovial! I'm proud to pass on what I've learned up here. Have a great 2015, too! 
31 Dec 14 by member: Draglist
Thanks, SKWhite! Happy New Year! 
31 Dec 14 by member: Draglist
So glad you started that heart rate monitor during your HIIT sessions. What a difference, right? I'm such a data geek, and I suspect you are, as well. If you don't know your numbers, you don't know your body! Keep up the awesome work in 2015, my friend. All your friends here are rooting for you, always! You have one of the biggest and best cheerleading sections I know of, and so well deserved, too. :) 
31 Dec 14 by member: mrsmole
Thank you, Dom! Yes, I'm a numbers geek for sure! Have a great 2015! 
31 Dec 14 by member: Draglist
Ended up eating an extra 500 calories of cheese and crackers, but ended the month with a 1058 per day calorie deficit. Happy New Year! 
01 Jan 15 by member: Draglist
Very nice Bill, keep up the good work and a happy new year to you too :-) 
01 Jan 15 by member: snezica
Congratulations and happy new year! 
01 Jan 15 by member: CatHerder
You are an inspiration! 2015 will be a great year for you. 
01 Jan 15 by member: Patti No Cake
Your weight loss and maintenance journey are amazing!!!!!- Happy 2015!!!!! 
01 Jan 15 by member: pwrestlephoto
Thank you, Snezica, CatHerder, Patti No Cake, and Pam! Have a wonderful 2015! 
01 Jan 15 by member: Draglist
I hear a slight A Team quote there Hannibal? 
01 Jan 15 by member: Tim Huffman
LOL. Yeah, my inner George Peppard coming out! 
01 Jan 15 by member: Draglist


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