Draglist's Journal, 21 Jan 15

Woke at 206.8 and exactly 206.8 pre-dinner. Hit 203.8 after 65 minutes of HIIT treadmill. Likely will be a bit heavier in the morning so I'm recording this weight tonight instead of waiting for the third day (cheater!) Climbed 30 floors today and walked a ton, resulting in a 3700 plus calorie burn. But stopped eating at 2161. Excited about the lower body fat and visceral fat numbers, although they are likely created by the higher body water percentage.

1/21/15 Tanita Numbers (pre-dinner, post exercise and 65 minute HIIT treadmill):

Weight - 203.8 (est. goal at 10% BF - 180.0) - 23.8 lbs. to lose
Total body fat % - 14.0 (goal is 10% BF) - 4.0 % to lose
Total body fat lbs. - 28.6 (est. goal at 10% BF - 18.0) - 10.6 lbs. to lose
Total body water % - 64.0 (goal is 60-65)
Visceral fat rating - 8 (goal is 7)
Muscle mass lbs. - 166.6 (est. goal at 10% BF - 154.0) - 12.6 lbs. extra water
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - .6 lbs. extra water
Daily calories - 4087 (RDI 2296)
Metabolic age - 19

Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 70 fat, 216 carbs, 200 protein, 40 fiber, <1500 sodium, 2296 cals
Ate: 97 fat, 132 carb, 208 prot, 42 fib, 968 sod, 2161 cals (3732 used, 1571 deficit)
Running avg: 86 fat, 167 carb, 183 prot, 2231 cals (3388 used, 1157 deficit)
92.4 kg Lost so far: 55.0 kg.    Still to go: 0 kg.    Diet followed: 100%.

View Diet Calendar, 21 January 2015:
2161 kcal Fat: 97.37g | Prot: 208.04g | Carbs: 132.08g.   Breakfast: EfaGold Pure Extra Virgin Coconut Oil. Lunch: Super Advanced Whey Isolate Chocolate, Whole Natural Almonds 100 Calorie Packs, 100% Whole Grain Oatmeal, Bob's Red Mill Chia Seed, 1% Milkfat No Salt Added Cottage Cheese, Golden Flax Seeds, Organic Black Cumin Seeds, Chocolate Cake (with Chocolate Frosting). Dinner: Sparkling Orange, Pork Chops or Roasts (Sirloin, Boneless), Smucker's Sugar Free Apricot Preserves, Fresh Express Organic Baby Spinach, Organic Black Cumin Seeds, Colavita Extra Virgin Olive Oil. Snacks/Other: centrum silver multivitamin, Nature Made Magnesium Citrate, Nature Made Fish Oil 1000 mg, Swanson Apple Cider Vinegar Capsules, Brazil Nuts, Lucerne Nonfat Greek Yogurt - Plain, Baby Spinach, Body Fortress Super Advanced Whey Isolate - Vanilla Creme, Edy's Outshine Fruit Bars - Strawberry, Vitafusion Fiber Well Gummies. more...
3732 kcal Exercise: FitBit Tracker - 24 hours. more...
Gaining 0.6 kg a Week

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Comments 
climb 30 floors today!!!!- holy smokes!!!!! And I thought the exercise machine of 43 minutes almost did me in!!!- Lol!!!!!!!- Congrats!!!! -  
21 Jan 15 by member: pwrestlephoto
Hi Pam. That's what the Fitbit said. I did a few trips up the stairs at work but a lot of it was climbing those big escalators on the DC metro. And THEN treadmill.. : ) 
21 Jan 15 by member: Draglist
I can't even imagine doing 30 floors! I had to walk down 14 floors when the elevator in a conference center broke down a few years back. Had to be at a meeting or I would have waited it out. Seemed to take forever. The whole next week I was in horrible pain, after two days of my legs feeling like jelly. I was miserable. I am in better condition now but I still would not do it, meeting be d#@&&!! Good for you doing it voluntarily!! 
22 Jan 15 by member: kattay
30 floors! WOW!  
22 Jan 15 by member: lettygaylor
WOW! Your metabolic age is 19!!!! WTF????? You are killing me with these incredible numbers, Bill! You must have a ton of energy! Well done! 
22 Jan 15 by member: Mom2Boxers
Thanks, Kattay, Letty, and Mom. Yes, the exercise has let me cheat the biological years a bit... Its does feel pretty good to be able to scamper up stairs like a kid. 
22 Jan 15 by member: Draglist
Bill do you get all those numbers from your Tanita scale? I might have to get one of them after my wallet recovers from Christmas....I know you've said it before but what model is it? Thanks. :) 
22 Jan 15 by member: jmb3450
Hi Jim. Yes, I get all those from the Tanita BC-533 but they want 120 for the darned things now. I have seen some BIA scales in the sales papers for under 40 but I don't know how good they are or what stats they report. The stats above reflect a lot of my tweaking and additional analysis, but the basic info is from the scale. 
22 Jan 15 by member: Draglist
Thanks for the info on the scale, I'll do some research, will probably get something in the next couple months. 
22 Jan 15 by member: jmb3450
Great. Looking forward to seeing how you like it. 
22 Jan 15 by member: Draglist

     
 

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