Draglist's Journal, 28 Feb 15

Slept in and was surprised with a waking weigh in of 197.6. Finished IF and got on the treadmill at 1pm. Got in a good workout, but only lost 1.2 pounds of water to hit 196.4. I would have bet on a new low (I hit 196.2 once in June 2014), but 196.4 works for me. Did not lift weights. Will do that tomorrow. Targeting 1987 calories today to finish out the month at a 2010 per day average. Will redo the macros for March beginning tomorrow.

2/28/15 Tanita Numbers (post 16:8 IF and post 1000 calorie HIIT treadmill):
Weight - 196.4 (est. goal at 10% BF - 185.0) - 11.4 lbs. to lose
Total body fat % - 14.9 (goal is 10% BF) - 4.9 % to lose
Total body fat lbs. - 29.0 (est. goal at 10% BF - 18.5) - 10.5 lbs. to lose
Total body water % - 61.7 (goal is 62-65)
Visceral fat rating - 8 (goal is 7)
Muscle mass lbs. - 159.2 (est. goal at 10% BF - 158.5) - .7 lbs. extra water
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.2 (est. goal at 10% BF - 8.0) - .2 lbs. extra water
Daily calories - 3890 (RDI 2185)
Metabolic age - 22

Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 70 fat, 179 carbs, 160 protein, 40 fiber, <1500 sodium, 1987 cals
Ate: 92 fat, 140 carb, 167 prot, 41 fib, 1646 sod, 1986 cals (2981 used, 995 deficit)
Running avg: 77 fat, 150 carb, 178 prot, 2010 cals (3318 used, 1308 deficit)
89.1 kg Lost so far: 58.3 kg.    Still to go: 0 kg.    Diet followed: 100%.

View Diet Calendar, 28 February 2015:
1986 kcal Fat: 92.35g | Prot: 167.10g | Carbs: 139.52g.   Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Jif Natural Crunchy Peanut Butter, La Tortilla Factory Smart & Delicious Light Flour Tortillas, Lucerne Low Moisture Part-Skim Mozzarella String Cheese, Grapes, Cucumber (with Peel), Murray Old Fashioned Ginger Snaps Cookies. Dinner: Roast Beef, Red Cabbage, Lemon. Snacks/Other: centrum silver multivitamin, Nature Made Magnesium Citrate, Nature Made Fish Oil 1000 mg, Baby Spinach, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Safeway Organic Whole Strawberries Frozen, Organic Black Cumin Seeds, Healthworks Cacoa Nibs, Body Fortress Super Advanced Whey Isolate Chocolate, Vitafusion Fiber Well Gummies, dannon Light & Fit Greek Yogurt, Coffee-Mate Sugar Free Italian Sweet Creme Coffee Creamer. more...
2981 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 4.4 kg a Week

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Comments 
That is awesome!!! 
28 Feb 15 by member: skwhite
Congrats Bill :-) 
28 Feb 15 by member: snezica
Thanks, Skwhite and Snezica! 
28 Feb 15 by member: Draglist
Way to go. Sometimes it takes a day or two for the effects of a couple of good workouts and eating days to catch up with us and show up on our weight. You're doing great. Keep it up. You should be proud. 
28 Feb 15 by member: egdw
really really great, bill! 
28 Feb 15 by member: br_e_co
Great month for you, Bill! Awesome! 
28 Feb 15 by member: Deb_N
Sweet! 
28 Feb 15 by member: soonsoonsoon
That's Great!!!!!!!!!!!!!!!! 
28 Feb 15 by member: Tammytink69
Thanks, Edgw, Breco, Deb, Soonsoon, and Tammy! Took my calorie average down by 200 a day and that did it... 
28 Feb 15 by member: Draglist
That's grrrrrrrrrrrrrreat! 
28 Feb 15 by member: lettygaylor
Thanks, Letty! 
28 Feb 15 by member: Draglist
Congrats Bill! 
28 Feb 15 by member: jmb3450
Thank you, Jim! 
28 Feb 15 by member: Draglist
Woo Hoooooo! You did it!!!! Sleep is better than a hard workout! 
01 Mar 15 by member: Mom2Boxers
ending February with a bang! 
01 Mar 15 by member: sw21204
Draglist, How do you find your average calories, which it looks like is needed to do MIT Carson Chow? 
01 Mar 15 by member: mikdexpash
Thanks, Mom! Yes, a few bottles of red wine the night before and a good sleep in is often the key! Thanks, SW! Pretty happy with the results. HI Mikdexpash! I use the IIFYM calculator to get a calorie average. That or the Body Weight Simulator. Links on diettruth.org. 
01 Mar 15 by member: Draglist

     
 

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