Draglist's Journal, 01 Feb 15

Woke at 206.0 on a Sunday. Still retaining Friday night’s indulgence despite a 1700 calorie deficit on Saturday. Fasted for 20 hours, did a full body dumbbell workout, and did 70 minutes of HIIT on the treadmill (1000 calories). Weighed in at 4pm and got to 202.0. That’s a good starting point for the month.

Will target 2010 calories a day on average this month. Adjusting downward my protein intake based on the updated IIFYM recommendations of .8 grams per pound of body mass. As I did in late January, I will eat the calorie target regardless of calorie burn (except on days where I burn significantly more calories than average). Will eat 6030 calories every three days and will adjust accordingly within the three day period if I go over or under on any day.

2/01/15 Tanita Numbers (post 20 hour fast, post weightlifting, 1000 calorie HIIT treadmill, pre-dinner):

Weight - 202.0 (est. goal at 10% BF - 180.0) - 22.0 lbs. to lose
Total body fat % - 16.0 (goal is 10% BF) - 6.0 % to lose
Total body fat lbs. - 32.4 (est. goal at 10% BF - 18.0) - 14.4 lbs. to lose
Total body water % - 60.1 (goal is 62-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 161.2 (est. goal at 10% BF - 154.0) - 7.2 lbs. extra water
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.4 (est. goal at 10% BF - 8.0) - .4 lbs. extra water
Daily calories - 3956 (RDI 2222)
Metabolic age - 24

Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 70 fat, 185 carbs, 160 protein, 40 fiber, <1500 sodium, 2010 cals
Ate: 71 fat, 127 carb, 217 prot, 41 fib, 1877 sod, 2063 cals (3090 used, 1027 deficit)
Running avg: 71 fat, 127 carb, 217 prot, 2063 cals (3090 used, 1027 deficit)
91.6 kg Lost so far: 55.8 kg.    Still to go: 0 kg.    Diet followed: Reasonably Well.

View Diet Calendar, 01 February 2015:
2063 kcal Fat: 70.74g | Prot: 216.57g | Carbs: 127.31g.   Breakfast: EfaGold Pure Extra Virgin Coconut Oil. Lunch: Bob's Red Mill Flaxseed Meal, Body Fortress Super Advanced Whey Isolate Chocolate, Bob's Red Mill Chia Seed, Organic Black Cumin Seeds, Healthworks Cacoa Nibs, Lucerne Nonfat Greek Yogurt - Plain, Shadybrook Farms Boneless Turkey Breast Chops, Hershey's Natural Unsweetened Cocoa, Figs. Dinner: Harvest Sensations Organic Kale Salad, Chicken Breast (Skin Not Eaten), Beer, Brazil Nuts, Snapple Diet Peach Iced Tea (16 oz). Snacks/Other: centrum silver multivitamin, Nature Made Magnesium Citrate, Nature Made Fish Oil 1000 mg, Swanson Apple Cider Vinegar Capsules, Vitafusion Fiber Well Gummies. more...
3090 kcal Exercise: FitBit Tracker - 24 hours. more...
steady weight

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Comments 
great work today! 
01 Feb 15 by member: HCB
Thanks, HCB! 
01 Feb 15 by member: Draglist
Good plan. Here is to an amazing February!! 
01 Feb 15 by member: kattay
Thanks, Kattay! You, too! 
01 Feb 15 by member: Draglist
Sounds like you have a plan ....... Good for you! 
01 Feb 15 by member: glen
Thanks, Glen. Have one every month, but usually end up adjusting them! 
01 Feb 15 by member: Draglist
How do you fast for 20 hours? I get so hungry. Looks like you got a great workout. 
01 Feb 15 by member: skwhite
Thanks, SkWhite. I was getting a little drained by late afternoon for sure, but I don't really get craving hungry until I turn the carb monster loose. I did have coconut oil in coffee at around noon to keep me going. 
01 Feb 15 by member: Draglist
Sounds like a good plan..Your water weight should go out of your body quickly, Especially sweating on the old faithful treadmill 
02 Feb 15 by member: pwrestlephoto
Sounds like a good plan Bill. 
02 Feb 15 by member: jmb3450
Thanks, Pam and Jim. 
02 Feb 15 by member: Draglist

     
 

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