Draglist's Journal, 06 Jan 15

Woke up at 202.8 with an unexpected telework day as the snow fell in DC. That changed my workout strategy from doing stairs hourly at work to doing a post 16:8 treadmill workout at home. Hopped on the treadmill at noon and did a 900 calorie HIIT workout. Hopped off and recorded a nice 200.0 weigh in. Got off and back on to try to cheat a 199.9, but no luck! Body water percentage above 60 percent is allowing realistic body fat recordings. On we go!

1/06/15 Tanita Numbers (post 16:8 IF, exercise, 900 calorie HIIT treadmill):

Weight - 200.0 (estimated goal at 10% BF - 180.0) - 20.0 lbs. to lose
Total body fat % - 15.6 (goal is 10% BF) - 5.6 % to lose
Total body fat lbs. - 31.4 (goal at 10% BF - 18.0) - 13.4 lbs. to lose
Total body water % - 60.6 (goal is 60-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 160.4 (goal at 10% BF - 154.0) - 6.4 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: 3932 (RDI 2209)
Metabolic age - 24

If It Fits Your Macros numbers (macro numbers in grams, rounded):
Today targets: 70 fat, 185 carbs, 200 protein, 40 fiber, <1500 sodium, 2170 cals (plus 384 extra - any macro OK)
Today ate: 67 fat, 212 carbs, 222 protein, 61 fiber, 2199 sodium, 2190 cals (3554 used, 1364 deficit)
Running avg: 99 fat, 175 carbs, 180 protein, 2389 cals (3458 used, 1069 deficit)
90.7 kg Lost so far: 56.7 kg.    Still to go: 0 kg.    Diet followed: 100%.

View Diet Calendar, 06 January 2015:
2190 kcal Fat: 66.57g | Prot: 222.39g | Carbs: 211.83g.   Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Now Real Food Golden Flax Seeds, Bob's Red Mill Chia Seed, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Organic Black Cumin Seeds, Healthworks Cacoa Nibs, Quest Peanut Butter & Jelly Protein Bar, Coffee-Mate Sugar Free Italian Sweet Creme Coffee Creamer. Dinner: Bolthouse Farms Raspberry Merlot Vinaigrette Dressing, Lettuce Salad with Assorted Vegetables, Shadybrook Farms Boneless Turkey Breast Chops, Butternut Winter Squash. 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, Healthworks Goji Berries, Pepsi Diet Wild Cherry Pepsi (Can), Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Brazil Nuts, Hershey's Natural Unsweetened Cocoa, Body Fortress Super Advanced Whey Isolate Chocolate, Safeway Unsweetened Mixed Berries, Safeway Frozen Blackberries, Superior Nut Company Sugar Free Jordan Almonds, Lucerne Low Moisture Part-Skim Mozzarella String Cheese, Pepsi Diet Wild Cherry Pepsi (Can). more...
3554 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 2.5 kg a Week

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Comments 
Awesome... 5.6 lb a week lost! 
06 Jan 15 by member: kattay
Thank you, Kattay! 
06 Jan 15 by member: Draglist

     
 

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