Draglist's Journal, 01 Jan 15

Happy New Year! Got a good start to 2015. Stayed up until 4am and did a bit of snacking and drinking wine, so I already banked more than 1600 calories before waking. Woke at noon and got a 206.0 weigh in. Drank a glass of lemon water, did some push ups and tricep dips, and then hopped on the treadmill. Did an hour of HIIT with bursts up to 139 bpm. Weighed in at about 2:30 pm and got a nice 202.8. Aiming for 190.0 by February 1 by maintaining a 1000 calorie per day deficit.

Here are the 1/01/15 Tanita Numbers (post 11 hour fast and 900 calorie HIIT treadmill):

Weight - 202.8 (goal at 10% BF - 180.0) - 22.8 lbs. to lose
Total body fat % - 17.0 (goal is 10% BF) - 7.0 % to lose
Total body fat lbs. - 34.6 (goal at 10% BF - 18.0) - 16.6 lbs. to lose
Total body water % - 58.6 (goal is 60-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 160.0 (goal at 10% BF - 154.0) - 6.0 lbs. extra water
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.2 (goal at 10% BF - 8.0) - .2 lbs. extra water
Daily calories: 3930 (RDI 2208)
Metabolic age - 27

Update: Ended up going over my 1000 calorie deficit goal based on New Year’s Eve eating and drinking (two bottles of wine will do that)... but ended the day with a deficit and will catch up to my 1000 per day average deficit as I go forward. I’m also going to begin adjusting my actual macro numbers based on my daily calorie burn. My basic numbers will be 200 grams of protein, 70 grams of fat, and 40 grams of fiber. Once those are hit, I will eat as many additional carbs, fats, or protein as my calorie deficit allows.

If It Fits Your Macros numbers (macro numbers in grams, rounded):
Daily targets: 70 fat, 218 carbs, 200 protein, 40 fiber, <1500 sodium, 2301 cals
Today ate: 74 fat, 226 carbs, 143 protein, 27 fiber, 1512 sodium, 3150 cals (3301 used, 151 deficit)
Running avg: 74 fat, 226 carbs, 143 protein, 3150 cals (3301 used, 151 deficit)
92.0 kg Lost so far: 55.4 kg.    Still to go: 0 kg.    Diet followed: 100%.

View Diet Calendar, 01 January 2015:
3150 kcal Fat: 73.74g | Prot: 142.57g | Carbs: 226.21g.   Lunch: Nabisco Ginger Snaps Cookies, Brazil Nuts, Bob's Red Mill Chia Seed, Healthworks Cacoa Nibs, Snapple Diet Peach Iced Tea (16 oz), Black Cumin Seeds, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Reese Hot Pepper Jelly, Organic 100% Whole Ground Golden Flaxseed Meal, Super Advanced Whey Isolate - Vanilla Creme. Dinner: Rump Roast, Hengstenberg Red Cabbage with Apple, Potatoes (Flesh Without Skin, Without Salt, Boiled). 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, White Table Wine, Safeway Select Dried Apricots, Brazil Nuts, Nestle Chocolate Chips, Fatz Cafe Poppyseed Rolls. more...
3301 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 4.4 kg a Week

7 Supporters    Support   

I thought I was pushing it at 1:00. =) I was so tired that I forgot to brush my teeth and realized it an hour later and got up at 2 to do that. LOL Getting ready to do my workout now. Have a fun first! 
01 Jan 15 by member: skwhite
You, too! Enjoy the workout! 
01 Jan 15 by member: Draglist
Happy new year! Good drop. 12 pounds in 31 days - i'd say that is a tough get - but knowing you are the one going for it i say no sweat. you got it.  
01 Jan 15 by member: br_e_co
Awesome drop in weight from partying! Ha Ha! You do know how to work it! ;) 
01 Jan 15 by member: Mom2Boxers
Thanks, Breco. I'll be breaking new ground for sure. The closer to the goal the harder it will get but let's see how we do! 
01 Jan 15 by member: Draglist
Thanks, Mom! I do have to admit that the wine certainly did help clean things out today! 
01 Jan 15 by member: Draglist
Nice numbers. You really are great at working the numbers. No doubt about it, you are a warrior! 
01 Jan 15 by member: kattay
Thank you, Kattay! 
01 Jan 15 by member: Draglist
My daily deficit was always 750 calories, because I never wanted to suffer. lol My 750 calorie deficit usually worked out to me losing about 5 lbs a month. Bill, your daily 1000 calorie deficit is admirable. You hit it hard and are rewarded greatly. If anyone can do it, you can. :) 
01 Jan 15 by member: Deb_N
Nice job Bill - looking forward to seeing you hit your body fat goals this year. 
02 Jan 15 by member: jmb3450
Thanks, Deb and Jim. The 1000 calories per day deficit is based on my having 31-34 pounds of body fat and the theory that the body can metabolize approximately 31 calories per pound of body fat per day. So my thought is that I will maximize the body fat burn without losing muscle mass. The months I did this, I was very successful. 
02 Jan 15 by member: Draglist


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