Draglist's Journal, 28 Jun 15

Woke at 210.2 as I continue to squeeze out the water through sleep, tea, red wine, and exercise. Did a 1000 calorie HIIT treadmill workout at noon. Weighed in at 1:30 and hit 208.6. Excessive dehydration showing up in a slightly higher body fat percentage. I probably didn’t gain BF, but will record it and go down later. More iced tea today and a good calorie burn.

6/28/15 Tanita Numbers (after 16:8 IF, 1000 calorie HIIT treadmill):
Weight - 208.6 (est. goal at 10% BF - 182.9) - 25.7 lbs. to lose
Total body fat % - 15.6 (goal is 10% BF) - +5.6%
Total body fat lbs. - 32.5 (est. goal at 10% BF - 18.3) - +14.2 lbs.
Total body water % - 55.6 (balance is 62.5%) - 6.9% dehydrated
Muscle mass lbs. - 167.9 (est. goal at 10% BF - 156.5) - +11.4 lbs. (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 (water)
RDI 2211 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 20

Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 67 fat, 187 carbs, 154 protein, 38 fiber, <1500 sodium, 1967 cals
Ate: 42 fat, 98 carb, 139 prot, 32 fib, 1026 sod, 1254 cals (3891 used, 2637 deficit)
Running avg: 83 fat, 168 carb, 149 prot, 2018 cals (3253 used, 1235 deficit)
94.6 kg Lost so far: 52.8 kg.    Still to go: 1.6 kg.    Diet followed: 100%.

View Diet Calendar, 28 June 2015:
1254 kcal Fat: 42.07g | Prot: 139.08g | Carbs: 97.99g.   Lunch: Super Advanced Whey Isolate Chocolate, 100% Whole Grain Oatmeal, Bob's Red Mill Chia Seed, Golden Flax Seeds, Organic Black Cumin Seeds, Lucerne Nonfat Greek Yogurt - Plain, Trader Joe's Organic Raw Honey, Sweet Cherries, Quest Double Chocolate Chunk. Dinner: Panera Bread Fat Free Reduced-Sugar Poppyseed Dressing, Pork Chops (Top Loin, Boneless), Cucumber (Peeled), Brazil Nuts. Snacks/Other: centrum silver multivitamin, Nature Made Fish Oil 1000 mg, Magnesium Citrate, Nature's Way Cayenne & Garlic Capsules, Islands Miracle Ultra-30 Probiotics. more...
3891 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 2.5 kg a Week

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Comments 
I hope you are having a great day ..... Sounds like up you've been able to squeeze out any excess water .... Your numbers always dazzle me .... Take care! 
28 Jun 15 by member: glen
Thank you, Glen! Actually, having a terrific day. Did some manual work in the house today to keep the energy burn up and I'm actually going to exceed what I expected. Drank iced tea all day so hoping to wake with more sodium flushed. 
28 Jun 15 by member: Draglist

     
 

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