Draglist's Journal, 03 Jul 15

Woke at 210.2 and ended at 206.0 on a holiday Friday. Did weights and worked on the pool all day. Did 1000 calorie HIIT treadmill at about 3:30 pm. Fasted until 5:30 pm to ensure I used body fat for workout fuel. Weighed in and got back to my blue maintenance line. Targeting 1967 calories today.

7/03/15 Tanita Numbers (after 21-hour fast, weights, and 1000 calorie HIIT treadmill):
Weight - 206.0 (est. goal at 10% BF - 182.9) - 23.1 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 31.3 (est. goal at 10% BF - 18.3) - +13.0 lbs.
Total body water % - 57.4 (balance is 62.5%) - 5.1% dehydrated
Muscle mass lbs. - 166.5 (est. goal at 10% BF - 156.5) - +10.0 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 2221 / 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: 75 fat, 145 carb, 198 prot, 39 fib, 1996 sod, 1957 cals (3724 used, 1767 deficit)
Running avg: 72 fat, 134 carb, 176 prot, 1963 cals (3715 used, 1752 deficit)
93.4 kg Lost so far: 54.0 kg.    Still to go: 0.5 kg.    Diet followed: 100%.

View Diet Calendar, 03 July 2015:
1957 kcal Fat: 74.93g | Prot: 197.60g | Carbs: 144.70g.   Breakfast: Crisco Pure Organic Coconut Oil. Lunch: Celsius Green Tea Raspberry Acai, Bob's Red Mill Chia Seed, Organic Black Cumin Seeds, Now Real Food Golden Flax Seeds, Body Fortress Super Advanced Whey Isolate Chocolate, Quaker 100% Whole Grain Oatmeal, Lucerne Nonfat Greek Yogurt - Plain, Sweet Cherries, Brazil Nuts. Dinner: Old Wisconsin Original Summer Sausage, Quest White Chocolate Raspberry Protein Bar, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Body Fortress Super Advanced Whey Isolate - Chocolate. Snacks/Other: centrum silver multivitamin, Nature Made Fish Oil 1000 mg, Magnesium Citrate, Nature's Way Cayenne & Garlic Capsules, Islands Miracle Ultra-30 Probiotics, Swanson Pygeum, Celery Seed. more...
3724 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 2.5 kg a Week

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Comments 
Nice job, have a great 4th holiday weekend! 
03 Jul 15 by member: jmb3450
Thanks, Jim! Same to you, my friend. 
03 Jul 15 by member: Draglist
Amazing buddy .... Have a great weekend! 
03 Jul 15 by member: glen
Thank you, Glen! You have a great one, too! 
03 Jul 15 by member: Draglist
I need your motivation to exercise, Bill! And exercise equipment or videos and a place to do all this. :O once my house is done I might gain some of it! 
04 Jul 15 by member: Pterath
Nice loss for a holiday weekend, Bill! 
04 Jul 15 by member: jwill77nc2
Good for you, have a nice holiday weekend :-) 
04 Jul 15 by member: snezica
Thanks, Peterath, JWill, and Snezica! Enjoy your weekends! 
04 Jul 15 by member: Draglist

     
 

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